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.
NFHS Voice: Good Time to Appreciate Officials
April 9, 2020
By Karissa Niehoff
NFHS Executive Director
During this shutdown of normal life in our nation, we are learning to deal with a new challenge – how to handle the unexpected time on our hands at home. Simply keeping up with the days of the week is a major accomplishment!
While we anxiously await the re-opening of schools and a return of high school sports and performing arts, this down time can be used in positive ways to take advantage of educational opportunities. And kudos to some individuals who already are seizing those opportunities – men and women who officiate high school sports.
Two weeks ago, we began to offer the 11 officiating courses on the NFHS Learning Center free of charge, and the response has been nothing short of amazing. By the end of March – merely a week into this new opportunity – more than 5,200 courses had been taken.
In addition to veteran officials fine-tuning techniques in one or more of the seven sports featured in these courses, this has been a great opportunity for individuals interested in officiating to take a free course to determine their interest level.
Those of us in leadership positions are so appreciative of these individuals who give freely of their free time to officiate high school sports or adjudicate music contests. We would suggest that everyone – student-athletes, coaches, parents and other fans – use this down time to do the same.
At various times this year before the shutdown of schools, officials have been the victim of verbal and physical abuse. Inappropriate behavior by parents and other fans was causing officials to quit before they even reached two years on the job.
And yet, in the past three years, more than 35,000 individuals have signed up to become officials through the NFHS’ #BecomeAnOfficial campaign and 5,200 courses that have been taken in the past couple of weeks by men and women who want to give back to high school sports. These are good signs more people will continue to be involved in officiating when the games return.
But what about the parents and other fans in the stands? Will their behavior be changed upon return? The conclusion of the New Mexico Activities Association’s state basketball tournament last month provided an interesting perspective on the impact of fans to the atmosphere at high school sporting events.
After completing the first two days of its state tournament with fans in the stands, the NMAA conducted the final three days without fans because of concerns about the spread of the COVID-19 virus. Dana Pappas, commissioner of officials for the NMAA, noted the following about the final three days of competition:
“Officials would make a call and if coaches had a question about it, they asked – calmly and respectfully. In huddles during time-outs, coaches just talked to their players, without raised voices. The behavior of coaches on the sidelines from Thursday through Saturday was in stark contrast to what we witnessed on Tuesday and Wednesday. Perhaps they did not feel the need to be overly emotional for the benefit of their fans.
“My hope is that the absence of sport throughout the world gives us all a moment to gain perspective and do a ‘gut check’ as to the kind of fans we are at contests. If the quality of the game is unchanged (or even better) without fans there to scream at the coaches, officials and players, then is that behavior really necessary when the games resume?”
The message here is that while the games can continue without fans, the ideal situation is for stands full of fans positively cheering for their teams.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.