Safeguard Your Ankles: Preventing Tendinopathy Before It Starts
Safeguard Your Ankles: Preventing Tendinopathy Before It Starts
An Ounce of Prevention
Ankle tendinopathy can sideline you from your favorite activities, but there are ways to protect your tendons. Let's explore strategies to keep your ankles healthy and strong.
Contents
- Proper Training Techniques
- Strengthen and Stretch
- Gear Up Right
- Listen to Your Body
Proper Training Techniques
One of the best ways to prevent ankle tendinopathy is to train smart. Gradually increase your activity level, following the 10% rule: don't increase your training volume by more than 10% per week. Mix up your workouts to avoid repetitive stress on the same tendons. For runners, this might mean alternating between road and trail runs.
Strengthen and Stretch
Regular strengthening exercises can help protect your ankle tendons. Focus on exercises that target the muscles around your ankles, including calf raises and resistance band work. Don't forget about flexibility - tight muscles can put extra stress on your tendons. Incorporate ankle and calf stretches into your routine, especially after workouts.
Gear Up Right
Wearing proper footwear is crucial for preventing ankle tendinopathy. Choose shoes that provide good support and are appropriate for your activity. Replace them regularly, as worn-out shoes lose their supportive qualities. For some people, custom orthotics or over-the-counter inserts can help correct biomechanical issues that put extra stress on the tendons.
Listen to Your Body
Pay attention to early warning signs. If you start to feel persistent pain or discomfort around your ankle, don't ignore it. Take a break or modify your activities to allow for recovery. Remember, pushing through pain can lead to more serious injury. If symptoms persist, consult a healthcare professional for evaluation.
FAQs
Can diet affect my risk of ankle tendinopathy?
A balanced diet rich in nutrients can support overall tendon health.
Is it better to exercise on soft or hard surfaces?
Mixing surfaces can help, but sudden changes can increase injury risk.
How often should I replace my athletic shoes?
Generally every 300-500 miles of use or when they show signs of wear.
Can ankle braces prevent tendinopathy?
They may help during high-risk activities, but shouldn't be relied on exclusively.
Are certain foot types more prone to ankle tendinopathy?
Yes, both high arches and flat feet can increase risk in some cases.
Stay Proactive
By incorporating these preventive strategies, you can significantly reduce your risk of developing ankle tendinopathy and keep your ankles healthy for the long run.
Additional References
- Wilder RP, Sethi S. Overuse injuries: tendinopathies, stress fractures, compartment syndrome, and shin splints. Clin Sports Med 2004; 23:55.
- Heckman DS, Gluck GS, Parekh SG. Tendon disorders of the foot and ankle, part 1: peroneal tendon disorders. Am J Sports Med 2009; 37:614.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.