In order to prevent overuse injuries, please follow our helpful tips:
- Create warm-up and cool-down routines. Stretching out your muscles and tendons keeps them strong and prevents stiffening, which can easily result in an injury. Create a 10-15 minute warm up routine and with the same routine to cool you down and relax your body.
- Know the correct techniques. Every sport and exercise comes with its own physical demands, but knowing the right techniques can protect your body from injuries. If you are unaware of the proper techniques, ask a coach or trainer for a proper evaluation and lesson.
- Do not over train. Of course, practice makes perfect, but too much training can take you out of the game. It’s important to train for all aspects of the game, so don’t focus on one specific area. Remember to give yourself a break and of course have days to rest.
- Get a physical. Before sports season begins, you should receive a proper physical. It’s important to determine that you are in good health before you begin extensive training. Contact our office to schedule a foot and ankle examination before you begin your training routine.
- Increase your workout routine gradually. When you sign up for a sport it’s typical to jump right into intense practices every day, but this can be dangerous. Ease into physical activity and increase your time on a weekly basis.
- Vary your sports. Sticking to one sport can easily lead to overuse injuries. If you vary your sporting activity, it provides different motions so your feet and ankles are not forced into the same positions year round.
- Give it a rest. Staying physical is important to your overall health, but so is allowing your body time to rest. If you are active in sports, you should give yourself time to rest after every season. Playing year round is an easy way to gain an overuse injury.
- Treat your injuries. If you do experience an injury, don’t think that playing through the pain makes you a better and more dedicated player. Playing through an injury is dangerous to your health, and the health of your body should always come before the game.
You can reduce your risk for an overuse injury by following our helpful tips. Overuse injuries, like all injuries, should be taken seriously and treated immediately. If you don’t treat overuse injuries in a timely matter, they can result in permanent damage. If you develop an overuse injury, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.
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