05 Jan How To Reduce Risk Of Overuse Injuries
Overuse injuries are highly prevalent, but you may not be exactly sure when and why these injuries occur or how you can avoid them. Our orthopedic experts at New York Sports Medicine Institute would like to share some tips for reducing your risk of overuse injuries so you can maintain a healthy and pain-free life. Continue reading to learn more.
Common Overuse Injuries
Your body has an incredible capacity to adapt to physical stress. While most think of stress in the context of emotional health, physical stress is actually beneficial for your musculoskeletal system and makes it stronger and more functional. Physical stress ignites an internal process involving tissue breakdown and buildup, but there is a fine balance between these two functions. If a breakdown occurs more rapidly than a buildup, overuse injuries can occur. There are two types of injuries: acute and overuse injuries. An acute injury is typically the result of a single traumatic event. While overuse injuries are more prevalent in sports than acute injuries, overuse injuries are subtle and occur over time. These factors make them more challenging to diagnose and treat. Some of the reasons why overuse injuries occur include:
- Repetitive motions, such as running or throwing a ball.
- Overtraining and not allowing enough time for recovery.
- Poor technique when performing exercises or activities.
- Wearing ill-fitting shoes or other inappropriate gear.
If you do experience an overuse injury, it is essential to seek treatment from an orthopedic specialist. An orthopedist at New York Sports Medicine Institute can diagnose the condition and provide a comprehensive plan of care. Treatment for overuse injuries may include:
- Resting and avoiding activities that cause pain
- NSAIDs (non-steroidal anti-inflammatory drugs)
- Rehabilitation exercises to increase strength, flexibility, and range of motion
- Surgery in severe cases
How To Reduce The Risk Of Overuse Injuries
While overuse injuries may not always be preventable, there are several ways you can reduce your risk of developing these injuries. Some of the ways you can reduce your risk of overuse injuries include:
- Warm Up – Warm up and stretch properly before participating in physical activities. This helps to increase your range of motion, build muscle strength and flexibility, reduce muscle tightness and improve circulation.
- Train Gradually – Increase intensity gradually over time. If you’re training for a sport or physical activity, it’s crucial that you gradually increase the intensity of your workouts instead of jumping in at full speed. This will help to avoid overuse injuries and increase the chances of success.
- Use Proper Form – Reassess form and technique regularly. After you’ve been doing an activity for a while, take a step back and reassess your form and technique to ensure it is correct and that you’re not overworking certain muscles.
- Listen to Your Body – Pay attention to pain and rest when needed. Pain is the body’s way of telling you that something is wrong, so it’s essential to listen to your body and give it the necessary rest when experiencing any discomfort.
By following these guidelines, you can ensure that the activities you love don’t turn into long-term sources of pain and discomfort. With some basic precautions and expert care when needed, you can enjoy a healthy, active life without worrying about overuse injuries.
Taking the necessary steps to reduce your risk of overuse injury and seeking the help of an orthopedist can help protect yourself from long-term pain and impairment. With proper care and advice from our experts at New York Sports Medicine Institute, you can recover quickly and prevent further injury. Be sure to contact our office today to learn more and request an appointment!