Empowering Athletes: Self-Management Strategies for Lower Limb Tendon Awareness during Return to Season
As athletes eagerly step back into their training routines after the off-season, self-management becomes a critical aspect of ensuring a smooth and injury-free transition. Particularly common is the heightened awareness of lower limb tendons during training or running, which may signal the need for careful attention and proactive measures on the part of the athletes themselves.
A gradual return to training is key, and athletes should pay close attention to any signs of tendon discomfort during their initial runs. We encourage athletes to listen to their bodies and recognise when sensations go beyond the usual post-off-season rustiness. Simple practices such as incorporating dynamic warm-ups, targeted stretching and rolling of muscles (and not to increase tendon pain), and gradual increases in intensity can go a long way in acclimating tendons to the demands of running.
When it comes to self-management, athletes can also explore various home-based exercises that promote tendon health. Strengthening exercises focusing on the calf, quad, and hamstring muscles in both eccentric and isometric forms of loading can be particularly beneficial in preventing injury. However, it’s crucial for athletes to be mindful of their bodies and not push through pain. If symptoms persist or worsen despite self-management efforts, touch base with your physio for an assessment and more specific advice.
While athletes can take charge of their initial self-management, consulting with a physiotherapist is a proactive measure that ensures a thorough assessment and tailored intervention. Physiotherapists bring expertise in identifying specific issues related to lower limb tendon awareness, offering targeted exercises, and crafting personalized plans to address individual needs. A collaborative approach between athletes and physiotherapists, and coaches and strength and conditioning staff not only accelerates recovery but also empowers athletes with the knowledge to prevent future issues.