Spring is around the corner and many of us are ready to get back into shape and hit the pavement with the first spring thaw. Many of us haven’t hit the gym for months and it’s important to get back into the routine of working out slowly to prevent overuse injuries.
Overuse injuries occur over time with repetitive microtrauma to tendons, bones and joints. Common overuse injuries in the lower extremities include runner’s knee, jumper’s knee, Achilles tendinitis and shin splints.
Causes of overuse injuries include
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Training errors – over training or increasing acceleration, intensity, duration or frequency too quickly instead of gradually over time
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Form error – improper technique or shoe gear can lead to injury overtime
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Returning to a sport or activity too soon after injury
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Biomechanical and individual factors – body alignment and foot structure can predispose individuals to overuse injuries
Treatment of overuse injuries can be remembered by the mnemonic RICE-AR
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Rest – complete rest from the activity may be necessary or cross training with a different sport/activity
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Ice – apply ice to injured area for 15 minutes a day
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Compression – apply an ACE bandage or elastic wrap after icing to prevent further swelling
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Elevation – elevate the injured extremity above the level of the heart when resting
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Anti-inflammatory medication – ibuprofen or Tylenol can be taken to reduce inflammation
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Re-condition – stretching and strength training are important steps in rehabilitation and preventing future injury
If you suspect you have an overuse injury, consult one of our doctors at Foot& Ankle Doctors, Inc.