Ankle and calf injuries are prevalent in sports, often leading to significant downtime for athletes. Understanding these injuries, their causes, and effective recovery methods is essential for anyone involved in physical activities. While rest can certainly be important, remember the saying that ‘motion is lotion!’ Below are the most common ankle and calf injuries as well as an exercise to use for recovery. I’m not a doctor, so depending on the severity of the pain or injury, listen to you body. Getting it looked at by a medical professional may be the right if you have any doubts.
Ankle Sprains
Ankle sprains are among the most common injuries in athletics, typically resulting from twisting or rolling the ankle during a game or workout. Sports that can require a sudden stop, like basketball, or hiking uneven terrain are notorious for a good ole sprained ankle. This injury can range from mild overstretching to complete ligament tears. Recovery often includes rest, elevation, and gentle movement. A useful exercise for rehabilitation is the ankle alphabet—sitting with your leg extended, trace the letters of the alphabet in the air using your toes. This helps improve range of motion and strengthens the ankle. Bonus: It also helps you remember the alphabet. Here’s a video on the subject.
Calf Strains
Calf strains occur when the muscles at the back of the lower leg are overstretched or torn, often during sudden sprints or jumps. Symptoms include pain and swelling, making movement difficult. If you get to experience the joy of a pulled calf, choose alternative exercises that are lower impact, such as biking. Talk to your coach about what would be a good alternative to a movement in a workout if you have concerns. A great recovery exercise is the seated calf raise—while seated, lift your heels off the ground while keeping your toes planted. This helps rebuild strength without putting too much strain on the injured area. These recovery exercises really shouldn’t hurt, so again, if they do, you may need to get it checked out or talk to one of our coaches about their experience with these types of injuries. Here’s a pretty good video on the subject.
Achilles Tendonitis
Achilles tendonitis is an inflammation of the Achilles tendon, typically due to repetitive stress from running or jumping. Many times it comes from doing too much too soon. In runners, it’s often someone who ramps up mileage too fast in an effort to match the mileage in their training plan. In CrossFit it could be a similar situation with a newer athlete performing new movements to them or an experienced athlete where form could be improved. This form of tendonitis manifests as pain along the back of the heel. To aid recovery, try the eccentric heel drop exercise. Stand on a step with your heels hanging off the edge, lower your heels below the step level, and then rise back to the starting position. This exercise strengthens the tendon and improves flexibility. Here’s a video on the subject.
Other Recovery Methods
In addition to exercises, other recovery methods are crucial. Icing the injured area can significantly reduce swelling and pain. Apply ice for 15-20 minutes every few hours in the initial days following the injury. Compression and elevation can also enhance recovery. Additionally, using a foam roller on the calf muscles can relieve tightness and improve blood flow, promoting healing. Lastly, look to diet as a means of reducing inflamation. CrossFit’s prescription for meat, veggies, nuts and seeds, some fruit, limiting starches and no sugar is a great place to start!
If you’re prone to any of these injuries or injuries to other body parts, stay proactive by utilizing. Incorporating these exercises and recovery strategies not only aids in healing but also prepares athletes for a safe return to their sport, reducing the risk of future injuries. Always consult a healthcare professional for a tailored recovery plan, ensuring a comprehensive approach to healing.
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