By Joe Altepeter, DPM
A new year is upon us and the fitness centers are full. As we push towards our goals and resolutions this year, we need to be mindful of our potential for overuse injuries and prevention measures we can take. Largely simplified, Wolff’s law suggests that bones will respond to stresses applied and increase density accordingly. In a similar manner, Davis’s law applies to the muscles and other soft tissue structures, suggesting that intermittently applied stretch will result in hypertrophy. Along with improvement in overall health or fat loss, these are goals if not inevitable in achieving the goals many of us make at the beginning of a new year. If pursued appropriately this can be done without having to take a detour along the way. However, with rapid, or in some cases even gradual, increase in activities requiring repetitive motion or trauma, an overuse injury may occur, and could create a potentially significant roadblock in achieving your goals.
There are a few ways to decrease your risk of suffering an overuse injury. Start at a reasonable and realistic level by not over exerting yourself from the start. Give yourself time to recover from your workouts, especially if you are trying new exercises or ramping up mileage and reps. When you are increasing mileage or reps, try to keep increases at less than ten percent each week. Consider implementing different exercises or activities rather than sticking with the same set of exercises from day to day. Ensure your body is prepared for each workout with appropriate dynamic warm up prior to, and a sufficient cool down after. And be mindful of your shoe gear by using exercise specific gear and retiring that gear at least once or twice per year. Not only will these ideas help lower chances of suffering an overuse injury, but they can also help maintain enjoyment and motivation in the pursuit of your goals.
While everyone is at risk of suffering this type of injury, factors that may increase risk include age, previous injury, higher body mass index, and issues with training via technique or progression. When it comes to the foot and ankle, there is potential for almost all bone and soft tissue to be overused, with some injuries being far more prevalent than others.
Among the more common overuse injuries that may involve the foot and/or ankle are metatarsal stress fractures, achilles tendinosis, posterior tibial tendinosis, peroneal tendinosis, and shin splints to name a few. These various pathologies can affect the lower extremity in relatively unique ways, so it is important to be evaluated to differentiate between them and manage them appropriately.
If concerned about an overuse injury, the first thing you need to do is listen to your body. If you start experiencing swelling and tenderness that would be out of the ordinary for standard soreness, this is a sign that you need to slow down and let your body recover. If these discomforts linger, or even before they have a chance to linger, seeking medical treatment as soon as possible is imperative for a more predictable and speedy recovery. When consulting a healthcare professional, be transparent about recent changes that have been made in your routine. Depending upon the severity of an overuse injury, treatment could range, decreasing or stopping aggravating activities, bracing, immobilization, and physical therapy could all be part of the process to get back on track as quickly as possible.
Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition.
Joe Altepeter, DPM, AACFAS, is a Podiatrist at Family Foot & Leg Centers in Fort Myers FL. He is a Fellow of the American College of Foot & Ankle Surgeons. Call 239-430-3668 or visit www.NaplesPodiatrist.com to make an appointment. Visit FootHealthFacts.org to learn more about foot and ankle conditions.
1645 Colonial Blvd.
Fort Myers, FL 33907