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| What
Is An Overuse Injury? |
There
are basically two types of injuries: acute injuries and
overuse injuries. Acute injuries are usually the result
of a single, traumatic event (macrotrauma). Common examples
include wrist fractures, ankle sprains, shoulder dislocations,
and hamstring muscle strain.
Overuse injuries are more subtle and usually occur over
time. They are the result of repetitive microtrauma to the
tendons, bones and joints. Common examples include tennis
elbow (lateral epicondylitis), swimmer's shoulder (rotator
cuff tendinitis and impingement), Little League elbow, runner's
knee, jumper's knee (infrapatellar tendinitis), Achilles
tendinitus and shin splints.In most sports and activities,
overuse injuries are the most common and the most challenging
to diagnose and treat. |
| Why
Do Overuse Injuries Occur? |
| The
human body has a tremendous capacity to adapt to physical
stresses. In fact, many positive changes occur as a result
of this. With exercises and activity, bones, muscles, tendons,
and ligaments get stronger and more functional. This happens
because of an internal process called remodeling. The remodeling
process involves both the break down and build up a tissue.
There is a fine balance between the two and if break down
occurs more rapidly than build up, injury occurs.This can
happen when you first begin a sport or activity and try
to do too much too soon. If you begin playing tennis and
play several hours in an attempt to improve rapidly, you
are setting yourself up for an overuse injury. This is because
you are trying to do too much and do not allow your body
adequate time to recover. As a beginner, you may also have
poor technique which may predispose you to tennis elbow.
With overuse injuries, it often takes detective-like work
to understand why the injury occurred. |
| What
Factors Are You Usually Responsible For Overuse Injuries? |
 Training
errors are the most common cause of overuse injuries. These
errors involve a too rapid acceleration of the intensity,
duration or frequency of your activity. A typical example
is a runner who has run several miles three times a week
without any problem. The runner then begins advanced training
for running in a marathon, running a longer distance every
day at a faster pace. Injury or break down is inevitable.
Overuse injuries also happen in people who are returning
to a sport or activity after injury and try to make up for
lost time.There are also technical, biomechanical and individual
factors. Proper technique is critical in avoiding overuse
injuries. Slight changes in form may be the culprit. For
this reason, coaches, athletics trainers and teachers can
play a role in preventing recurrent overuse injuries.Some
people are more prone to overuse injuries and this is usually
related to anatomic or biomechanical factors. Imbalances
between strength and flexibility around certain joints predispose
to injury. Body alignment, like knock-knees, bow legs, unequal
leg lengths and flat or high arched feet, is also important.
Many people also have weak links due to old injuries, incompletely
rehabilitated injuries or other anatomic factors.
Other factors include equipment, like the type running shoe
or ballet shoe, and terrain, hard versus soft surface in
aerobic dance or running. |
| How
Are Overuse Injuries Usually Diagnosed? |
| The
diagnosis can usually be made after a thorough history and
physical examination. This is best done by a sports medicine
specialist with specific interest and knowledge of your
sport or activity, In some instances, X-rays are needed
and occasionally additional tests like a bone scan or MRI
are needed. |
| What
Is The Treatment? |
| Treatment
depends on the specific diagnosis. In general, for minor
symptoms, cutting back the intensity, duration or frequency
of the offending activity brings relief. Adopt a hard/easy
workout schedule and cross train with other activities that
allow you to maintain overall fitness levels while your
injured part recovers. This is very important for treating
the early symptoms of overuse injuries.Working with a coach
or teacher or taking lessons can assure proper training
and technique. Paying particular attention to proper warm
up before activity and using ice after activity may also
help. Aspirin or other over the counter anti inflammatory
medications can also be taken to relieve symptoms.If symptoms
persist, a sports medicine specialist will be able to create
a more detailed treatment plan for your specific condition.
This may include a thorough review of your training program
and an evaluation for any predisposing anatomic or biomechanical
factors. Physical therapy and athletic training services
may also be helpful. |
| Can
Overuse Injuries Be Prevented? |
Most
overuse injuries can be prevented with proper training and
common sense. Learn to listen to your body. Remember that
"no pain, no gain" does not apply here.The 10%
rule is very helpful. In general, you should not increase
your training program, or activity more than 10% per week.
This allows your body adequate time for recovery and response.
The 10% rule also applies to increasing pace or mileage
for walkers and runners, as well as to the amount of weight
added in strength training programs.
Seek advice of a sports medicine specialist when beginning
an exercise program or sport to prevent chronic or recurrent
problems. Your program can also be modified to maintain
overall fitness levels in a safe manner while you recover
from your injury. |
Back
to Sports Tips
American
Orthopaedic Society
for Sports Medicine
6300 North River Road, Suite 200
Rosemont, Illinois 60018
http://www.sportsmed.org
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National
Athletic
Trainers Association
2952 Stemmons Freeway
Dallas, Texas 75247
http://www.nata.org |
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