The number of injuries due to post-epidemic overuse is increasing

I Let’s start running for the first time in early 2022. I felt some stiffness on the top and bottom of my shins as my foot hit the sidewalk, but I thought it was just part of getting “accustomed” to running. It turns out I was wrong. After a few runs, I was lip and could not keep the weight on my left leg. A few visits to the pediatrician, and after an MRI, I discovered that I was part of a growing population of people who were experiencing excessive use of their legs as a result of being active again after sitting for so long. There is even a word for it, accordingly New York Times: Epidemic foot.

“During the epidemic, at first, we saw less potential [injuries]Dennis Cardon, MD, a sports health specialist and head of primary care sports medicine at NYU Langone Health, explained. “People were a little less active, but there must have been a spike as they started to get back into activity [injury] The level is higher than the pre-epidemic. “

It takes about two weeks for muscle mass to begin to lose when you stop working, so many people who sit at home for a month lose their physical activity, potentially causing “muscle weakness, a muscle imbalance, or just a lack of conditioning.” “The other part of it is different activities – so a lot of people were just doing one type of activity and then all of a sudden they changed,” Dr. Cardone explained.

What kind of workout shift is most likely to cause epidemics?

If you are accustomed to running on the smooth, flat surface of the treadmill and you decide to hit the trails, changing the terrain under your feet can be a difficult adjustment for your body if you do not move slowly. The same is true if you engage in low-impact workouts like Pilates or yoga, but then decide to start higher impact activities such as running or jumping rope. If you don’t give your body time to create the new level of stress that you’re putting on it, it can quickly lead to overuse injuries.

After seeing my various foot doctors I was diagnosed with plantar fasciitis and mild tendinosis, which meant I used my legs very frequently without having enough time to recover in the run, and now it was swollen. Once I started going to physical therapy I also learned that the root of my problem came from my body – my buttocks and my gums were not strong enough to give my legs and ankles the stability and strength they needed for high impact. Activities

Dr. Cardon explains that this is quite common among women because “women have wider pelvis than men,” he explains. “This leads to a sharp angle in the knee and excessive use of the front of the knee leads to problems; These can indirectly cause ankle injuries. Women [also] Men tend to be more flexible than men… so this means their ligaments are not exactly as tight [and] Their muscle tendons work a little harder to give them stability. “She says she sees nine out of 10 women present with a knee joint or glute strain.

For example, Dr. Cardon recommends strengthening your buttocks and gums to relieve pressure on your ankles.

You can start with this low-body workout that targets your buttocks, hamstrings and glutes:

When you are at risk of injury from overuse

The period at which there is a significant risk of injury after returning to exercise or starting a new fitness routine, says Dr. Cardon, who initially recommends slowing down your workout plan with extra rest days. If you are someone who has done regular work before the epidemic, he advises you to halve your previous workload and promise to gradually increase from that point on without going straight back.

Recovery is also important, according to Dr. Cardon, who says proper sleep and nutrition make a big difference in how your body returns. So cross-training is a mix of the types of workouts you do so there are some high- and low-impact options. “If you’re a runner, add biking, swimming or elliptical training,” he said, “and everyone should add strength training. We have evidence that these kinds of things really help prevent injury.”

And if something goes wrong, the sooner you stop doing what you do, the better. According to Dr. Cardon, if you have had persistent symptoms for two weeks or more or the symptoms get worse, it’s time to contact a professional for guidance.

What to do in case of injury due to overuse

While physical recovery can be slow and require a lot of attention, it is also true that going from active to rest can take a toll, so prioritizing your mental health is the key to recovery. “It’s fairly common for people to deal with their emotions when dealing with ongoing physical pain,” explains Shomari Gallagher, a psychotherapist at LCSW and Alma Therapy. “However, there are ways to change our outlook and take care of our mental and emotional well-being which helps us to live a more fulfilling life.”

Gallagher encouraged them to start by practicing more self-empathy. Acknowledge your feelings and listen to yourself. Resist the urge to judge yourself. Try to accept and be kind instead of rejecting the pain. And for those moments when self-responsibility begins to grow, relieving oneself both physically and mentally can make a difference in terms of recovery. Here are some examples of self-talk that he says you can use to encourage self-pity and empathy.

  • “I know it hurts right now. I’m here for you.”
  • “I notice you’re angry right now, what do you like?”

“Remember that your unpleasant emotions are just a signal that anything needs your attention and care, just like a wound on your body,” says Gallagher. “Pay attention to your needs and respond with love.”

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