What Is The Estimated Extensor Tendonitis Recovery Time?
Extensor Tendonitis may sound like a severe and dangerous disease, but it isn't. In simple terms, the condition is caused by overuse of the tendons, bones, and muscles in either the feet or hands.
As a runner, it is likely that your condition is caused by either wearing tight shoes or standing on your feet for long periods of time. The good news is Extensor Tendonitis recovery time can be greatly shortened if you follow the right procedure.
In this article, we will discuss what you can do to hasten recovery time and how to prevent future problems.
How To Hasten Recovery Time
Rest, Rest, And Rest
What you should know:
Extensor Tendonitis occurs when the extensor tendons that run from the front of your leg down to your toes becomes inflamed. The result often comes in the form of pain in the top of the foot and swelling. (1)
- Since these muscles play an important role in the movement of your foot, standing on them while they are inflamed will slow down your recovery greatly.
What to do:
To hasten recovery, refrain from putting any kind of pressure on your foot. This includes:
- Standing on it
- Rest sometimes is all that is needed for your foot to recovery.(2)
Do Appropriate Stretches
What you should know:
Strengthening exercises help rebuild the strength of the extensor muscles which improves strength and endurance.
- However that these stretches should only be initiated when there is no more swelling in the area. Usually, this would be a few days after injury.
What to do:
Here are some recommended stretches to hasten recovery time.(3)
Toe Extensor foot stretch
Pro tips to remember:
When doing any of the mentioned exercises during recovery time, remember to:
- Follow the right technique to maintain flexibility.
- Be aware of repetitive action which can only make matters worse.
- Make sure to take a day rest in between your workout sessions to allow the muscles to recover.
- Lastly, refrain from working out in cold weather which causes stiff tendons.
Following these tips with further hasten your recovery.(4)
Maintain A Good Diet
Food should use:
Generally speaking, anti-inflammatory foods that enhance immunity are a must-have. Some examples include:(5)
- Olive oil
- Green leafy vegetables including kale and spinach that have vitamin K which is known to curb inflammation
- Nuts like walnuts
- Fatty fish like sardines
- Fruits including cherries and blueberries
- Whole grains which are high in fiber
- Beans which have great antioxidant qualities
- Herbs and spices such as garlic and turmeric also have antioxidant qualities
The type of food you should include in your diet to increase recovery is fiber to help in absorbing more nutrients.
- Vitamin C because of its anti-inflammatory properties
- Vitamin A to help speed up the production of collagen
- Vitamin E to minimize oxidative stress
Not only will these foods help in your extensor tendonitis recovery but are also valuable in speeding up the recovery time after more serious injuries such as ACL surgery.
Food must avoid:
On the other hand, stay away from foods that promote inflammation. They could be:
- Processed Meat - This kind of food include red meat, refined carbs, fried foods, and sodas. These foods have saturated fats and cause high cholesterol and high blood sugar levels all of which are related to inflammation.
- Trans Fats - In addition, anything with trans fats such as creamers, margarine that increase LDL cholesterol levels should be avoided.
How To Prevent Future Injury
Since the most common cause of Extensor Tendonitis is overused, there are some practical steps that you can take in order to avoid future injury. (6,7)
- Stay away from exercise that puts pressure on the tendons
- Be conscious of your posture
- Take adequate rests when doing exercises that put pressure on the tendons
- Increase the strength and flexibility of your tendons by exercising them often
- Use supportive footwear
- Wear footwear appropriate for the activity you are performing
Once you experience extensor tendonitis, your tendons will become more prone to injury in the future so keep this in mind.
Your Extensor tendonitis recovery time will depend greatly on two factors:
- The severity of your condition
- How well you treat it
- If you follow the tips above and are successful in avoiding stress on the affected area, do appropriate stretches after a few days and maintain a good diet, recovery will be fast.
- Some people are able to gain enough strength to return to their running within a few weeks while others may take longer.
For Extensor Tendonitis in the foot, even after recovery, you will need to:
- Be careful about the terrain you choose
- Stay away from uphill runs for a few months and opt for flat terrains
- Be sensitive to your body and immediately quit an activity if you sense it is causing stress
How did you like this article? Have you experienced extensor tendonitis? How long did it take for you to return to running? What additional tips would you like to share? We’d love to hear your thoughts in the comments below. Also please share this article with others.