For some people, the start-up of an exercise program can be a very challenging and traumatic experience. This is especially true for those of you who are trying to get in shape quickly after a long time of inactivity. Because the body has to adjust to a variety of different exercises, you may not only be stiff and sore but also in extreme pain. Particularly, if you are starting a daily regimen of walking, jogging, or running for long extended periods without warming up properly first.
Typically, one problem in specifics involves the pain that comes from Achilles tendonitis and repetitive strain injuries. Since this medical condition usually affects the tendon in your heels (a thick cord of connective tissue), when strained, it takes time to heal. Therefore, if you want to avoid experiencing painful problems in this area, it’s a lot easier to prevent an Achilles injury than to manage it after it happens
So, let’s get started with protecting your tendon by following the tips and recommendations below.
1. Stretch Before Exercising
As mentioned above, you need to make sure that your body is prepared for the exercises that you are about to perform. Therefore, if you want to prevent problems with your tendons and other repetitive strain injuries, you need to stretch before walking, jogging, or running. For instance, to loosen your muscles and prevent undue tension on your Achilles’ tendons, you can do foam rolling on your calves before you run. Or, you may want to warm up by stretching your calves for 15 to 30 seconds prior to heading out the door.
2. Increase workouts slowly
At the start of any workout program, you may be tempted to keep up with the crowd. In some situations, this may mean running an hour and a half on your second on the third day out. While this may not appear to be a problem or a bad thing to do, this fast-track approach can be a huge costly mistake. This is because a sharp increase in the number of miles you run early on is often a formula to injuries like the Achilles tendons. For more information on these types of sports injuries, go to https://www.orthofootmd.com/sports-and-repetitive-strain-injury/. This information will explain why professionals in the health and fitness field highly recommend increasing your workouts slowly instead of at a super-fast pace.
3. Wear the right footwear
The athletic shoes that you wear to walk, jog, or run has a huge bearing on preventing Achilles tendonitis problems, too. Therefore, if you are starting an exercise program that involves these types of activities, you need to make sure that you are wearing the best athletic shoes available. And, here is what to look for,
- good cushioning in the heels.
- Stores that specialize in the best quality and designed athletic footwear
- Shoes that will provide your feet with the right support and will help minimize your risk of strain.
4. Choose the Right Surfaces to Run On
To protect yourself from Achilles tendon injuries, you need to make sure that you choose the right types of surfaces to run on. Whenever possible, to minimize injuries, look for tracks and trails with asphalt instead of running or jogging on cement surfaces. Just remember, if you are running on cement, you are increasing your risks of straining and injuring your Achilles’ tendons.
5. Change up your workouts
Another effective way of minimizing and eliminating these types of injuries is to change up your workouts. Because running long miles can take a toll on your tendons and joints, you need to know how these constant exercise regimens can expose you to more potential risks. So, if you want to keep working out without these risks, you can choose to do low-impact exercises instead to give this part of the body a break.
Conclusion
If you want to prevent problems with Achilles tendonitis and other similar repetitive strain injuries, you need to learn what you can do to minimize these risks. Some of the most effective measures include stretching before you exercise, increasing your workouts slowly, wearing the right footwear, choosing the best surfaces to run on, and changing up your workouts.
