Preventing Achilles Tendon Injuries

I've learned a lot about the Achilles Tendon since my husband tore his in mid-August.  Most importantly that I don't want to tear mine.  We've heard lots of stories about non-professional athletes, i.e. regular people, suffering tears in freak accidents with something as simple as stepping up onto a curb.  The surgery to repair the tear requires a long recovery and lots of rehabilitation.  The calf muscle, and so the Achilles Tendon, provide all your push for locomotion, a very important part of your body if you intend to walk.  Today he graduated from his second cast (after the first cast replaced the post-surgical splint), to a cam-walker and I thought I'd share a little information with you about what you can do to prevent this type of injury in yourself.

Preventing Injury
The most important, and obvious thing, in preventing injury is to be healthy and active.  Being in good shape is your first line of defense.  But what else can you do?

• Exercise regularly - if you are currently not active, check with your doctor before beginning any routine.  Be safe, then be active.
• If you are unfamiliar with exercising properly, do your research.  Read up on workouts, exercises and proper form.  Proper form allows you to work out harder and longer.  It will also get you the results you desire faster and prevent injury.  Always mind proper form for safety.  There are some great magazines on the market today that feature exercises you can do at home and the proper form to do them.  You can also invest in a personal trainer.  Sometimes a few meetings to get started right will go a long way.  
• Eat a balanced diet, drink plenty of water and get enough sleep.  These are the 3 basics to getting the most out of your workouts.  If you cover these 3 bases, you will get stronger, if you don't then you just wear your body down.  Proper nutrition is important to keeping our bodies in proper working order.  Also, some medications can have side effects like brittle tendons.  Talk to your doctor about the side effects of any medications you are taking.  It is your right as a patient to be informed and proactive about your health.
• Maintain a good weight - be neither too heavy, nor underweight.
• When you exercise, spend as much time on soft surfaces as possible, avoiding hard, unforgiving surfaces.  A good surface and good shoes for a particular activity are important factors in keeping safe while you work out.  And remember, moderation!  Too soft of a surface isn't good either.
• Increase your exercise increments in small doses rather than large leaps.  Avoid dramatic changes in intensity.
• If you feel you are getting sick, go easy on yourself and decrease your workout intensity.  Avoid temperature extremes, either hot or cold.  When you feel better return to your workouts gradually rather than just jumping back into it. 
• Listen to your body.  Learn what is normal for you.  Learn the difference between soreness and aches, pain or tightness.  Soreness is good, it means you are challenging your muscles.  Pain, aches or tightness is bad.  If something feels wrong, don't work through it.  If pain is persistent, schedule a visit to your doctor.  If pain is acute, practice R.I.C.E. (Rest, Ice, Compression, Elevation). 

Wearing the right shoes helps, wearing the proper shoes for your workout is key.  Remember to stretch.  Warming up and cooling down should be important parts of your workout, never skip them.  Those warm ups and cool downs should include time to stretch, your muscles are the most cooperative when they are warm.  If you'll do aerobic and strength training in the same day, do your aerobic workout first.  Focus on an exercise that will strengthen your calf muscles.  These little things can go a long way to keeping you from suffering a long recovery after a devistating injury like a torn Achilles.  

Exercise safe.  Know your limits.  Push yourself, you are only competing against you.  Mind your safety.

For a full article and more information about Achilles Tendon injuries, visit Everything About Achilles Tendons.
   

Common Sports Injuries

     I have a pain in my neck, bad enough that few trips to the chiropractor are called for.  Pinched nerve or pulled muscles?  Not quite sure.  But, it means a few days of taking it easy so I can get back to my workouts.  This has brought to mind sports injuries in general.  When should you go to the doctor?  When should you just ice it.  When should you R.I.C.E. it?  How long will it take to heal?  Here are some answers. 

     Most common sports injuries can be prevented if we prepare ourselves properly for our "weekend warrior" activities.  This include taking time to properly warm the muscles up, then stretching.  Proper cool down and stretching is important, too.  But what if the worst happens?  Then what?

Then we R.I.C.E. 

• Rest - to prevent further injury and allow healing
• Ice - to prevent swelling.  This constricts blood vessels in the injured area and decreases bleeding.
• Compression - to support the injured joint and further decrease swelling.
• Elevation - this further helps decrease swelling by utilizing gravity.

RICE works best when practiced as soon after the injury as possible.  Remember to always place a towel, sheet or t-shirt between your skin and the ice.  Also, when using compression bandages, remember not to wrap the area too tightly.  Once the swelling goes down you can begin gentle range of motion exercises.  Remember to go slowly.  Anti-inflammatory therapy may help, too, but be sure you can tolerate acetaminophen or ibuprofen, some cannot.  

     Remember that it will take time to heal and it is best to return to your regular activities slowly to prevent re-injury.  How long will you be out?  Remember that healing time varies from person to person and with the severity of the injury. 

Average Healing Times

• Fractured Fingers and Toes take 3 to 5 weeks
• Fractured Clavicles take 6 to 10 weeks
• Sprained Ankles vary from 5 days if minor to 3 to 6 weeks if severe
• Mild Contusions take 5 days
• Muscle pulls take from a few days to several weeks depending on the severity and location of the injury
• Mild Shoulder Separation takes from 7 to 14 days

When should you visit the doctor with an injury? See the Doctor if:

•  the pain is severe or lasts longer than 2 weeks in a bone or joint.  
•  the pain radiates to another area.  If pain is caused by pressing on a specific point but not produced when you press on the same spot on the other side of the body, this is called "point tenderness".  
•  a joint injury produces significant swelling, left untreated you could have permanent damage.  
• you cannot move the injured part
• there is persistent tingling, weakness or numbness in the injured area
• the injury does not heal in 3 weeks
• you have an infection with pus, red streaks, fever or swollen lymph nodes

You can visit this link to learn more about preventing injuries, treating injuries and healing from them here.