Winter is not often the kindest season for many when it comes to working out. Sure, there are gyms in the evenings and plenty of runners who brave the ice and cold, but others gain more of a hibernating mentality. However, once the temperatures arise and things thaw, people both new and returning want to get out and active—and hopefully taking it easy enough at first to avoid sports injuries.
Whether you are just starting out or getting back into things after a hiatus, it’s best to start slowly and gradually work your way up. If you are coming back to running or a workout plan, throw away your expectations of picking up right where you left off. It’s not going to happen, and you’ll risk suffering an overuse injury by trying to do more than your body can handle.
A good rule of thumb is to follow the “10% rule.” Start off slow and steady, with easier work, and increase the intensity about 10% each week. This will give your body time to condition (or recondition) itself, building the strength and endurance to head into tougher acts with less risk of an overuse injury such as stress fractures or Achilles tendonitis. If you’re still eager and want to do more, cross-train and work other parts of your body instead. Variety should help keep too much stress in any one location.
If you’d like advice on the best ways to protect active feet and ankles, or have the misfortune of a sports injury that needs treatment, Dr. Sanjay Patel and the staff at Family Foot Care & Surgery can help. Call us to schedule an appointment at one of our two offices: (203) 288-4055 for Hamden or (203) 876-7736 for Milford.