Everyone knows that pain is one of the most obvious signs of a health issue, but oftentimes there are more subtle signs of a problem brewing beneath the surface. If we can spot these signs and pursue some effective treatment options, we may be able to curtail an issue before it snowballs into a full-blown injury.
One type of injury that can follow this course is the overuse injury. Whether you’re an athlete starting a summer sport, a runner training for a half marathon or simply taking on a new physical challenge, it’s easy to overload certain areas of our body if they aren’t prepared for the increased workload. With that in mind, we wanted to use today’s blog to spotlight three subtle tips of an overuse injury so that you can respond appropriately before a more serious injury develops.
Non-Obvious Signs Of An Overuse
Take a closer look at your feet or ankles after intense exercise or a recent uptick in activity. If you notice any of these issues, you may be dealing with the early stages of an overuse injury. Focus on your recovery habits (Rest, Ice, Compression and Elevation) and consider backing off high-impact activities so that your feet can heal from the stress of activity. Here are three subtle signs that you may be overstressing your feet and ankles:
Swelling – Swelling is your body’s natural response to trauma. Even if that trauma is rather minimal, stress may trigger an inflammatory response in your lower body, leading to mild to moderate swelling in your feet or ankles. In response to trauma, your body will increase blood flow, fluids and white blood cells to the area to assist in tissue repair. If your feet are swollen, it’s a sign that your body is working to address some underlying trauma that was likely the result of overuse of overstress. Icing and elevating your feet can help draw fluid away from your feet, which can limit swelling and actually make it easier for important fluids to make their way in and out of the area.
Stiffness – When your muscles are overworked and overstressed, they can tense up a bit following activity. This is one of the reasons we recommend light stretching after athletics or exercise, as this can help to avoid muscle tightness and tension. Chronic overstress can lead to muscle stiffness even when you try to stretch after activity. If you find that your feet or your ankles are pretty stiff, and they aren’t feeling much looser after light activity or a stretching routine, it could be a sign that the muscles are still a bit fatigued from previous activity. If you’re noticing ankle and foot stiffness, limit high-stress activity and perform some stretches throughout the day to help relieve some of this built up muscle tension.
Gait Change – Finally, another way to self-diagnose the beginning stages of an overuse injury is by seeing how your activity is affecting your gait. If you find that you’re limping, hobbling or simply uncomfortable on your feet when you’re walking, it could be because your feet are feeling the effects of previous stress. If you are walking differently or more gingerly, it should be a sign to take it easier for a day or two in order to see how your feet respond. If these gait abnormalities fade within 48 hours, you can ease back into physical activity, but if they continue to linger it would be wise to really back off strenuous activity and perhaps consult with a foot and ankle specialist.
Even if your feet aren’t painful, if you’re dealing with a couple of these symptoms listed above, especially after a rapid increase in activity, you’d be wise to take some proactive steps to manage stress and strain on your feet. For more information on how to prevent and treat overstress injuries, reach out to Dr. Silverman’s office today at (770) 475-2710.