Why do overuse injuries occur?
The human body has a tremendous capacity to adapt to physical stress. We tend to think of “stress” as a negative effect on our emotional wellbeing, but physical stress can be caused by exercise and activity. Physical stress is beneficial for our bones, muscles, tendons and ligaments, making them stronger. However, there is a fine balance between the breakdown and buildup of tissue. When the breakdown of tissue occurs more rapidly than buildup, an overuse injury occurs.
What factors cause overuse injuries?
Training errors are the most common cause of overuse injuries. These errors are a result of rapid acceleration of the intensity, duration or frequency of activity. Overuse injuries can also happen in athletes who are returning to a sport or activity after injury and try to make up for lost time by pushing themselves too quickly. Proper technique is critical in avoiding overuse injuries.
Some people are more prone than others to overuse injuries. Imbalances between strength and flexibility around certain joints predispose individuals to injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths, and flat or high arched feet also impact overuse injuries. Many athletes also have weak links due to old injuries or incompletely rehabilitated injuries. Other factors include equipment, such as the type of running shoe or terrain.
What is the treatment for overuse injuries?
• Cutting back the intensity, duration and frequency of an activity
• Adopting a hard/easy workout schedule and cross training with other activities to maintain fitness levels
• Learning about proper training and techniques from a coach or athletic trainer
• Performing proper warm-up activities before and after your activity
• Using ice after an activity for minor aches and pain
• Using anti-inflammatory medications as necessary
If symptoms persist, a sports medicine specialist can create a more detailed treatment plan for your specific condition. Physical therapists and athletic trainers can also help when you are beginning an exercise program, or sport, to help you prevent chronic or recurrent problems. They will modify your program to help you maintain overall fitness levels in a safe manner while you recover from an injury. You should return to play only when clearance is granted by a health care professional.
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