We love sports.
The feeling of testing your skill and ability against your opponent has a way of bringing out the best in you or your team. But along the way, you may have a setback through injury.
Unfortunately, sports injuries are part of the experience; some may be worse than others. But with the right mentality and approach to recovery and rehabilitation, you can bounce back stronger than ever.
For the last six months, I have been suffering from Achilles Tendonitis. Achilles Tendonitis occurs when the tendon at the back of your leg to your heel becomes swollen and painful near the bottom of your foot.
Achilles Tendonitis can be triggered through tight calve muscles, high-intensity exercise, forceful jumping or pivoting, or overuse.
Your Achilles Tendon connects two large muscles in your calves and allows you to push off with your foot. Your Achilles aids with walking, running, and jumping.
Even though Achilles Tendinitis can be treated through physiotherapy or at-home care under a doctor's supervision and may not be as severe as other sports injuries, there are cases where Achilles Tendinitis can lead to raptures that may require surgery and could have you sitting on the sidelines for some time.
Over the last four months, I have worked with physiotherapist Mete Cheung, who practices at the Hong Kong Sports Clinic in Central.
Our sessions take place once a week for 45 minutes. During these sessions, we will work through treatment methods of release work or sports massage, drying needling, and shock wave therapy.
You may be wondering what dry needling and shock wave therapy are. Let me explain
Dry needling is used for pain treatment or movement issues. Thin needles are applied to affected muscles or trigger points to help increase blood flow, reduce pain, and decrease muscle tightness.
Shock Wave Therapy is administered through the skin by a handheld device similar to an ultrasound wand. It helps jumps start the body's ability to regenerate new tissue and decreases pain by stimulating your nerves at the injury site.
While the treatment session has helped considerably, strengthening the tendon and muscles is essential.
Mete has given me exercises that I have added to my activation and mobility routine before the gym, rugby training, and match days.
These exercises include calve stretches, tib raises, iso lunge hold with a calve raise, and seated calf raises with a lightweight.
Whether you have an acute or overuse injury or have just returned from surgery, being consistent and patient with your rehabilitation and recovery is essential in helping you return to the court or pitch physically and mentally stronger.
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