Put a Stop to Recurring Injuries

May 5, 2020

By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health System

Recurring injuries happen — and they're especially common among single-sport athletes or people who focus on one type of exercise, like runners. The reason: You're working the same muscles repeatedly. The end result: Your joints, muscles and tissues get worn out.

Breaking Down Recurring Injuries

Overuse injuries are a big deal. Continuing to re-injure the same muscle groups can take you out of the game entirely and limit your ability to participate in other activities. Here's what you need to know about these all-to-common ailments:

What are Recurring Injuries?

Recurring injuries, also called repetitive and overuse injuries, are injuries that happen repeatedly in the same location. Think along the lines of tendinitis, stress fractures, shin splints and even carpal tunnel syndrome. Common sites include ankles, knees, hips and shoulders.

Who is at Risk for Repetitive Injuries?

Overuse injuries can happen to anyone, but they're more likely to occur among workers who do repetitive motions and single-sport athletes. The risk of these injuries also increases with age. They're more likely to occur if you don't recognize the impact aging can have on your muscles, joints and tissues and modify your activities accordingly.

Why Do Recurring Injuries Happen?

Recurring injuries happen when you overuse the same muscles without sufficient recovery. It's simple body mechanics: If you continue using compromised muscles, you're more likely to get reinjured. And once you get stuck in that same biomechanic loop, it's nearly impossible to recover without changing your routine and learning new techniques.

How Can You Prevent Recurring Injuries?

All sports have a risk of injury. The key is paying attention to your body and taking the appropriate steps to minimize your risk. Here's how:

• Use appropriate gear. Make sure you're wearing appropriate protective gear for the activity you're participating in and choose the right footwear.

• Alternate muscle groups. Instead of focusing on one type of exercise, switch things up. Incorporate low-impact activities, such as swimming, biking and water sports, and make sure you're not overloading any particular muscle group.

• Take rest days. It's important to give your muscles, joints and tissues time to recover. Two days of rest each week is best. If you play a sport, plan to have at least one off day per week and at least one month off per year.

• Strengthen muscles. Conditioning exercises can help strengthen the muscles you need to perform various activities.

• Use proper form. Overuse injuries are sometimes related to improper form during activity. Work with a professional to ensure you're using proper body mechanics and get back to your usual activities gradually.

Play it Safe

The best way to avoid recurrent injuries is to not get injured in the first place. Recover during the season — even if it means missing out on some play. It's better to show up to a game healthy but undertrained than to power through an injury and risk reinjury.

Talk to your doctor before starting a new activity or ramping up your current routine. If you're at risk of developing a recurrent injury, a professional can provide you with a workout regimen that can help prevent injury.

Most important: Don't let an overuse injury prevent you from being physically active. Instead, listen to your body, consult a professional and pace yourself. Treatment may involve avoiding a specific activity for a period of time, along with hot and cold therapy, massage and focused rehabilitation.

Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.

Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.

Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.

Century of School Sports: Why Does the MHSAA Have These Rules?

By Geoff Kimmerly
MHSAA.com senior editor

September 18, 2024

MHSAA administrators are two trips into their annual seven-stop fall tour that has become a tradition during nearly half of the Association’s “Century of School Sports” – and this year, a focus has been on answering a key question at the heart of educational athletics since long before the MHSAA was formed during the 1924-25 school year.

The MHSAA’s Update meeting series is in its 47th year and includes half-day conferences in seven locations – generally in the Kalamazoo, Metro Detroit, Grand Rapids, Saginaw, northern Lower Peninsula and mid-Michigan areas, and at Northern Michigan University in Marquette. The six Lower Peninsula sessions begin with an athletic director in-service during which MHSAA assistant directors explain recent rules changes and discuss challenges our administrators face on a daily basis (with Upper Peninsula athletic directors participating in a similar in-service during the spring).

Those in-services are followed by a session with executive director Mark Uyl, who speaks to athletic directors, superintendents, principals and school board members on a variety of topics including the MHSAA’s current objectives and ideas for the future, while also reinforcing the longstanding values that remain the bedrock of our daily work.

And that leads to the question he’s presenting across the state this fall:

Why does the MHSAA have these rules?

Frankly, the answer goes back to the beginning of school sports in Michigan – all the way back to 1895, when the first MHSAA predecessor organization was formed.

The first MHSAA Representative Council president Lewis L. Forsythe explained in his book “Athletics in Michigan High Schools – The First Hundred Years” how regulations always have been necessary:

“Eligibility rules are a necessity in interscholastic competition. It was common acknowledgement of this fact that led to the first State inter-school organization in 1895. The rules at first were few, simple and liberal. But with the passing of the years they came to be more numerous, more complex, and more restrictive, again through common acknowledgment of desirability if not of necessity.”

That necessity – and the reasoning behind it – has not changed.

Two main points explain why rules are absolutely imperative for educational athletics to thrive.

► 1. Participation – through providing as many opportunities as possible for students to play – has been the mission of school sports since their start. Rules contribute to the value of participation.

If there are requirements for children to participate in athletics – for example, an academic standard or rules that dissuade students from switching schools every year – then school sports programs mean more to all involved.

If we raise the bar, raise the standards of eligibility and conduct, we raise the value of our school sports programs. If we lower the bar, we lower the value of being part of school sports – because without rules, contest results are meaningless, and the value of participating is diminished.

► 2. We have rules where the stakes are higher, and agreement is lower – because where the stakes are highest, there is the greatest tendency for some people to try to gain an unfair advantage, and the greatest need for rules to curb possible dishonest activity.

This statement goes to the heart of the history, rationale and application of MHSAA rules. Obviously and simply put, school sports mean a lot to those who take part, and that significance is high enough to stoke disagreement – and we need rules to govern those disagreements. We have the most rules for high school sports, where championships are at stake and the possibility of disagreement is greatest.

***

Finally – and perhaps providing the strongest reinforcement of the two points above – is this:

Schools choose to make MHSAA rules their own.

Quite literally, school districts vote annually to be part of the MHSAA – and confirming this voluntary membership comes with the requirement to follow all MHSAA rules.

When schools challenge our rules, they literally are seeking to break the rules they already have committed to uphold.

These rules, and this commitment, are the strength of our organization across 752 member high schools and several hundred more middle schools and junior high schools. They have been constructed on a century of precedents and after considerations by representatives of those same member schools – representatives those schools have voted to elect every school year during the MHSAA’s history.

Previous "Century of School Sports" Spotlights

Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4:
Fall to Finish with 50th Football Championships - Read
Aug. 28:
Let the Celebration Begin - Read