Three Common Sports Injuries You Are Most Likely to get this Spring
After being trapped indoors over the long winter months and running on treadmills, instead of running outside – it is finally getting warm enough to take your workout outside!
But before you dive into anything, take a step back to avoid any unnecessary injuries. It’s best to map out where you want to be over the next few months and determine your goals – the best approach is a gradual strategy.
Even if you keep up your workout routine indoors, running outdoors can sometimes present an uneven and unforgiving terrain, considering other factors such as wind resistance, and other challenges to don’t experience indoors.
Too much, too soon can land you in a doctor’s office, instead of that 5k run!
We’ve established the top three injuries runners can risk when the weather changes.
Injury #1: Plantar Fascistic
The Plantar Fascia is flat band of tissue which connects your heel bone to your toes, straining this can cause tiny tears in the ligament leading to pain usually located in the heel and some swelling. This is usually common with people who have high arches, flat footed, overweight or people who run for long periods of time.
Prevent It; Stick to running on soft surfaces and stretch out your calves after every workout. At the first sign of discomfort apply ice or construct a gentle massage by pulling the toes back, using your thumb to work along the length of the plantar fascia.
Injury #2: Achilles Tendinitis
This is a classic example of ‘Too much too soon’ – instead of increasing your run everyday instead of letting your body adjust can lead to achilles tendinitis. This will cause a stiffening pain along the Achilles tendon, you may even notice a swelling of the tendon.
Prevent It; Ease yourself into your runs, if you do however start to develop symptoms use ice and again stretch your calves. You can stretch your calves by standing on a high surface with your heels hanging over the edge, rise up and down on your toes
Injury #3: Patella Tendonitis A.K.A Jumpers Knee
Excessive running can lead to irritation, strain and swelling of the knee joint. The patella is wrapped inside a tendon that connects the larger muscles on the front of the thighs. You may feel a pain between your kneecap and shinbone, it can become painful when you begin your run or after an intense workout.
Prevent It; The key to prevention is to regularly stretch and strengthen your quadricep muscle. You can strengthen by sitting up against a wall, right leg straight and your left leg bent – slowly raise your right leg a few inches off the ground, hold, and then slowly lower to your starting position.
How Can Ergotec Health Help?
Our team of physiotherapists have the highest qualifications and are up to date with the most recent sports injury treatments. We can help treat sports injuries through a number of different methods such as sports physiotherapy and sports massage. Why not get in touch with us today and see how we can help?