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: Madness to Maddening
March 23, 2020
By Karissa Niehoff
NFHS Executive Director
March Madness took on another meaning for everyone in the sports world during the week of March 9 – a week like none other in the history of organized sports with the acceleration of the coronavirus (COVID-19) in the United States.
The Madness was not the bouncing of basketballs in arenas around the country. Instead it was organization after organization trying to determine the viability of continuing to operate – particularly after the suspension of the NBA season and the cancellation of the NCAA Division I Men’s and Women’s Basketball Championships.
And NFHS-member state high school associations were among those organizations faced with making decisions because the heightened state of the coronavirus pandemic occurred in the middle of state high school basketball tournaments across the country. While 13 states had completed their tournaments, the remainder were faced with tough decisions throughout the week.
By the end of that week, another four states were able to complete their girls and boys basketball tournaments – although all of these states had to impose extreme limits on the number of fans in attendance.
About two-thirds of our member state associations had to shut down their tournaments. At this point, 19 state associations have cancelled their state basketball tournaments, while 15 others have postponed or suspended their events, although the hope of completing them seems to fade with each passing day.
In addition to basketball, some states were in the midst of conducting ice hockey, gymnastics and swimming championships. While most of those sports championships, along with wrestling, were completed, some states were forced to suspend or cancel these as well.
Because of varying information from state health leaders, the Centers for Disease Control and Prevention (CDC) and state governors, some states were able to continue playing longer than others. Each state’s high school basketball tournament is one of the anticipated events of the year – particularly for residents in towns with schools playing for a state title.
From start to finish of state basketball tournaments in the 50 states plus the District of Columbia, more than one million fans trek to gymnasiums to watch these events. This year, however, many of these fans, along with about half of the 950,000 boys and girls who play high school basketball, were not able to experience March Madness.
And if this wasn’t enough, spring sports seasons and championships are at risk – mainly because schools are closed in many states, which means the discontinuation of school activity programs. The NCAA has cancelled all spring sports championships; and while state associations haven’t cancelled spring championships yet, athletics and activities programs are on hold for a set period of time – or indefinitely in some states.
While the loss of college and professional sports has an enormous impact on everyday life, considering that events surrounding the coronavirus affect some 19,500 high schools and 12 million participants in high school sports and performing arts activities, the impact on high school sports is perhaps even larger.
We support our 51 member state association leaders as they continue to work through these challenges. The loss of state basketball championships in many states is a sizeable financial challenge ahead as they work to continue to make state-level athletics and activities programs available.
On many occasions, we have written about the value of high school sports and activities. This month, we have witnessed the disappointment of thousands and thousands of players and fans who were not able to experience a state championship – many of whom were “going to state” for the first time.
High school sports is different from every other level of sport as these programs are a vital part of communities across our nation. Two weeks ago, when the doors were closed in many gymnasiums, it was confirmation of the desire and need for education-based high school sports and activities in the United States.
During this time of imposed social distancing, it is a time to step back and be thankful for these programs in our nation’s schools.
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.