Athletic Trainer Insights
Overuse Injuries
Everyone is susceptible to experience an overuse injury at least once in their lifetime. Chronic injuries are just as prevalent and preventable as acute joint or muscle trauma. Some predisposing risk factors include bad technique, progressing too much too quickly, excessive training, muscle weakness and imbalances, and an improper warm up.
Shin splints, stress fractures, tendinitis of achilles, bicep, and rotator cuff, tennis elbow, jumper's knee, and runner's knee are a few of the most common examples of overuse. Signs and symptoms that characterize chronic injury are muscle fatigue, decreased performance, pain during activity, a constant ache even at rest, and swelling.
If you are experiencing some or all of these symptoms, here are a few tips to help lower your risk and prevent overuse injury:
1. Focus on proper technique. Following correct lifting and activity movements is the best way to prevent chronic injury and general muscle soreness.
2 .Have a good warm up. A good warm up should include dynamic movements that are activity specific that increase muscle flexibility and joint mobility.
3. Make sure to get adequate rest and recovery. Allowing your body one to two days of rest is essential for muscle recovery and strength.
4. Cross training is a great way to stay active while also encouraging the use of other muscle groups to reduce overall fatigue.
5. Gradually increase your load to build up your strength and endurance. By doing so, your muscles will adapt more fluidly to sport specific movements and prevent a decrease in performance and chronic injury.
Please feel free to come by the athletic training room if you have any questions about overuse injuries or anything else!
Kiana Kageyama, LJA Athletic Trainer