Creating A Good Foundation To Prevent Overuse Injuries

Overuse injuries are a result of repetitive movement causing wear and tear to tendons, joints and bone. Pain is felt in the area due to inflammation, muscle spasm and sometimes improper joint mechanics. Examples of such are tennis elbow, runners knee, shin splints, golfers elbow and swimmers shoulder.

Overuse injuries often occur with the start of a new sport or an increase in activity of a current one. If you are beginning a new sport you want to make sure you have proper biomechanics. Having correct form, like in tennis or baseball makes certain you are not improperly loading a joint. If you are looking to increase your skills with a sport, be sure to slowly progress. A good example is running and training for a marathon. You should increase your weekly mileage by only 10% from the week before. Always be sure to allow for rest after a hard workout, the muscles need time to regenerate and heal. A good stretching regime is important before and after exercise to prevent muscle tightness. If you are suffering from an overuse injury it is best to seek a healthcare practitioner regarding muscle release work, strength training and joint alignment.

It is important to build off of a good base foundation. You may benefit from seeing a chiropractor, physical therapist or massage therapist to help achieve this. They can do an analysis of your biomechanics and create a good strengthening routine for the required muscles.

If you are suffering from an overuse injury it is important to first take a break and allow the body to start the healing process. Take up a cross training practice in the meantime.

During the resting period you can use a massage rolling tool at home to help relax the muscles attaching to the joint, and apply ice to the area, alternating for 10 minutes on and off to decrease inflammation. Get treatment by a sports injury provider so that you can heal faster and come back stronger.

Dr. Liz Farrell, Chiropractic Physician, Water and Sports Physical Therapy and Wellness

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About the Author:  Dr. Liz is a chiropractic physician specializing in sports injury rehabilitation at Water and Sports Physical Therapy. She uses a hands on approach for realignment of the joints, muscle release techniques and exercise routines to stabilize and improve performance.

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