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: March Madness Begins Again
March 4, 2020
By Karissa Niehoff
NFHS Executive Director
The calendar has turned to March, which in the world of high school sports can only mean one thing – Basketball. It is time for state tournaments, March Madness and, yes, the annual rhetoric about the merits of the shot clock.
For the almost one million boys and girls who participate in high school basketball, there is nothing quite like the state tournament. Although there are great memories from the one-class days, led by Carr Creek’s almost upset of powerhouse Ashland in Kentucky in 1928 and Milan’s Cinderella victory in Indiana in 1954, today, basketball provides more opportunities for girls and boys teams to be crowned state champion than any other sport.
This month, about 450 girls and boys teams will earn state basketball titles in championships conducted by NFHS member state associations. Multiple team champions are crowned for both boys and girls in all states but two, with the majority of states sponsoring tournaments in 4-6 classifications for each, and four states conducting state championships in seven classes.
That is truly March Madness, which is appropriate since the term was first used in connection with high school basketball. Although the tag line became familiar to millions on a national scale in relation to the NCAA Division I Men’s Basketball Championship, the NCAA shares a dual-use trademark with the Illinois High School Association (IHSA), thanks to H. V. Porter, the first full-time executive director of the NFHS.
In his final year as IHSA executive director in 1939, Porter published his “March Madness” essay in reference to the mania surrounding the IHSA’s annual state basketball tournament. Eight years later, in a 1947 Associated Press article, Porter said, “Naturally, we think basketball has done a lot for high school kids, but it’s done something for the older people, too. It has made community life in general a lot more fun each winter.”
While many things have changed in the past 73 years, the value of high school sports – and especially state basketball tournaments – remains as strong as ever today. In some states, seemingly the entire community will travel to the site of the state tournament in support of the high school team.
As a footnote to the use of March Madness, Scott Johnson – recently retired assistant executive director of the IHSA in his book “Association Work” – discovered through research that the first recorded mention of March Madness in relation to basketball occurred in 1931 by Bob Stranahan, sports editor of the New Castle Courier-Times in Indiana.
While the sport remains strong and March Madness is set to begin in earnest across the nation, there is a belief by some that the addition of a shot clock would make the game even better.
Although there are some arguments for implementing the shot clock, the
NFHS Basketball Rules Committee, similar to the other 14 NFHS rules committees, must make decisions based on what is best for the masses – the small schools with less than 100 students as well as large urban schools with 3,000-plus students. Rules changes will always be made with considerations for minimizing risks, containing costs and developing rules that are best for high school athletes.
Nine of our member state associations have elected to use a shot clock in their states, which certainly adds to the clamor for its implementation nationally. And, we at the NFHS have read the headlines, seen the social media posts and received the phone calls advocating for the shot clock’s adoption. However, the Basketball Rules Committee will continue to assess the shot clock based on the aforementioned considerations, as well its members representing all areas of the country.
We encourage everyone to support their local high school teams by attending this year’s exciting state basketball tournaments.
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.