At TFC Podiatry we understand the importance of exercise being a regular part of our lives to ensure that we remain both physically and mentally fit. Returning from injury, particularly a stress fracture, can be quite daunting after such a long stint on the sidelines. We have come up with a few tips to make your return to sport as smooth and stress-free as possible.
Take things slowly
After roughly 6 weeks off, as you return to sport you will naturally not be as fit as you were prior to the injury. Therefore you won’t be able to return to the same training loads as before. Exercise should be returned to at a lower intensity, with a higher amount of rest between sessions. For example, if you are returning to running it may be a good idea to start with interval running where you include a bit of walking, and ensure that you have rest days in between runs to optimize recovery.
Check your footwear
Ensure that your runners/footwear are still providing you with adequate support, and aren’t worn down. After wear and tear your shoes will begin to lose their cushioning and support. Runners should be replaced every 500-750km or every 6-12 months. You should seek the help of an expert if you are concerned about finding the current shoe for you.
Seek the help of a professional
If you are a little anxious or unsure on how to safely return to sport from a stress fracture, it would be beneficial to seek the advice of a professional for a structured program. Someone like a physiotherapist or a personal trainer will be able to guide you on the best practice to return to your desired sport safely.
Incorporate alternative forms of exercise into your regime
If you are concerned about returning to your high impact sport after a stress fracture, it may be beneficial for you to introduce alternative lower impact physical activities. This way, there will be placing less stress on your legs and feet. Such exercises could be cycling, swimming, walking, rowing or yoga. All of these exercises will help improve your cardiovascular system whilst being easy on the joint as you regain the confidence in your body to return to your desired sport.
Maintain a healthy diet
Sticking to a healthy diet will help you maintain a healthy weight as well as improve bone strength. Maintaining a healthy weight will put less stress on the bones, joints and tissues in the foot. Additionally, make sure to consume enough calcium and Vitamin D in order to keep your bones a healthy as can be.
If you would like further advice on the matter feel free to get in touch with us at TFC Podiatry. Our podiatrists will be able to guide you on the right pathway towards reaching your fitness goals.