Returning to Sports after being “side-lined” during the Covid-19 Pandemic is all over the news with respect to physically social distancing – but what about with respect to physical conditioning? Whether you are a weekend warrior, seasonal athlete or year-round runner; the pandemic has had an effect on your physical ability to return to your sport.
Given we have been home bound for so many weeks, our bodies may not be ready to do things they typically would be ready for and are being asked to do now! No matter what age or level of fitness you may be, it is important to return to activity slowly to avoid injury as your muscles, tendons and ligaments are not use to providing the support they normally would in activities.
Sport injuries may occur from either over-use or direct injury. Direct injuries, such as an ankle sprain can occur because the demands on the ligaments are beyond what they are used to in supporting a joint. Ankle sprains should be seen immediately by a podiatric physician to avoid future problems due to lack of or ineffective treatment which is very common when patients go to an Emergency Room. Family Podiatry Center always has immediate appointments available for injuries of both new and existing patients. More information on ankle sprains can be found https://www.napervillepodiatrist.com/services/ankle-sprains/
Tendinitis occurs when the demand for their function is greater than what they can provide. Pain is present with continued use of that tendon. A common place for tendinitis in the ankle is Achilles Tendonitis or even along the inside arch on the foot. Rest and ice are important but so is a proper diagnosis and support of that tendon. We often use the Trilock Brace which can support multiple areas of the foot and ankle. https://www.napervillepodiatrist.com/services/trilock-ankle-brace-instruction/
Treating tendinitis early is important because it can easily become a chronic problem called tendinosis. At Family Podiatry Center, we have been leaders in the Western Suburbs in tendinosis treatments using shockwave, radiofrequency and now biologic injections. If you have been experiencing pain for longer than three months of a tendon or your heel, we can help. < Please put appointment link on the word help>
Phasing in your activity level
As Illinois phases in a return to normal, we need to “phase in” our return to activity. Whether you are a runner, swimmer or basketball or baseball player, a general rule of thumb is to start activity levels at between 40% of your typical time and intensity of activity. You can then increase another 20% per week.