Both doctors indicate many fitness enthusiasts and athletes alike try to come out of the gates guns blazing. Dr. Parekh says he sees individuals ramp up their activity too quickly, “Everything should be gradual.”
He suggests a cyclical training cycle of one intense workout day, one easier day and then a rest day, then repeat. For those individuals who are in a competition or particular sport season or meeting a deadline, his alternative is cross training with an intense day, less impactful day and then a non-impact day such as swimming, biking or yoga session.
Dr. Leahy adds, “Be careful in your progression. I’ve seen people go from the couch to the court, thinking they can jump right back into a sport they played ten years ago, then they end up hurt.”
She further advocates switching up your workouts to utilize different muscle groups surrounding the ankle. She explains runners, as an example, should change terrains such as going from a sidewalk to a trail for a short recovery run.