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: Football Powerful in Healing
December 27, 2019
By Karissa Niehoff
NFHS Executive Director
Dates of some tragedies are etched in our memories forever. On September 11, we pause to remember the thousands who perished in 2001 as a result of the attacks on the World Trade Center, the Pentagon and the hijacked United Airlines Flight 93 that crashed near Shanksville, Pennsylvania.
Many individuals remember where they were when President John F. Kennedy was assassinated on November 22, 1963 and/or when Dr. Martin Luther King Jr. was gunned down on April 4, 1968.
Unfortunately, in the past 20 years, there are several dates stamped in our memories because of shootings in our nation’s schools, such as the ones at Columbine High School in Littleton, Colorado, on April 20, 1999, and Marjory Stoneman Douglas High School in Parkland, Florida, on February 14, 2018.
And on December 14, 2012, the nation wept when 26 people, including 20 children, were killed during the mass shooting at Sandy Hook Elementary School in Newtown, Connecticut. While this tragedy tore the hearts of people nationwide, it was profoundly personal to me.
I was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference and, on that day, was attending a meeting with the Commissioner of Education and the Board of Directors for the Connecticut Association of Public School Superintendents. The commissioner was interrupted to take a private call, left immediately, and shortly thereafter the news of a “school shooting” reached the nation.
Suddenly, what previously was important became insignificant as we were all shocked at yet another senseless act of violence. As details of the shooting rampage were released, the incident became more and more horrific. The principal of Sandy Hook Elementary at the time, Dawn Hochsprung, was one of the six adults who perished that day. She was a personal friend of mine.
So, like millions of Americans earlier this month, I was overcome with emotion when Newtown High School won the CIAC Class LL State Football Championship – seven years to the exact day of the Sandy Hook tragedy. Newtown won the state title on the last play of the game as Jack Street – a fourth-grader at Sandy Hook in 2012 – threw a touchdown pass just as the fog lifted enough to be able to see downfield.
Once again, high school sports, and football in particular, was a unifying activity for a community. Amid the sorrow of the day, this incredible storybook finish by the Newtown High School football team gave everyone in the community – at least for a moment – the strength to continue the healing process.
We have seen time after time when high school sports provided students, parents and those in our communities a means to come together, to band together and to rise above struggles arm in arm. This was but the latest example.
The grieving process will continue for those people who lost loved ones in the Sandy Hook tragedy, but this amazing effort by these high school football players brought smiles and tears of joy to a community that has not had many of those emotions for the past seven years.
Bobby Pattison, the Newtown High School football coach, had the following to say after the state title:
“The great thing about football and sports in general, moments like this bring people together,” Pattison said. “These guys had an outstanding year. To win a state championship, to win on the last play, it’s been a tremendous accomplishment. And these boys deserve it. They’re a great bunch.”
The value of high school football for communities across America? We would suggest what happened in Newtown, Connecticut, this season says it all.
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.