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: Find Answers at Youth Level
November 13, 2019
By Karissa Niehoff
NFHS Executive Director
Are there long-term solutions to increasing the number of participants in high school sports and improving parental behavior at high school contests? The answer to both questions might start at the youth sports level.
The NFHS hosted a first-ever meeting of about 25 leaders of National Governing Bodies and the U.S. Olympic & Paralympic Committee last week to discuss common concerns and opportunities to align and work together.
Within the youth areas of these organizations, the issues are familiar ones to high school leaders – decline in participation, parent behavior, coaches education and minimizing the injury risk. Clearly, however, reaching parents with appropriate educational messages on sportsmanship, injury risk and the values of participation is a top priority for leaders at all levels – youth, middle school and high school sports.
Recently, the NFHS formed a Middle School Committee in an effort to build interest in education-based sports at that level and to share the proper messages with parents before their kids reach high school. However, as we learned last week, middle school may even be too late!
Those educational messages will be enhanced if the process starts in out-of-school youth sports. If messages about the values of multi-sport participation, playing for the love of the game, and limiting contact in sports like football are consistently shared and demonstrated at the youth level, the education-based concept should be firmly in place by the time students reach high school.
Coaches education is another common concern. While the NFHS has created an outstanding online education program for interscholastic coaches through the NFHS Learning Center (www.NFHSLearn.com), there is no standard requirement to coach at the youth level. There should be some type of required certification for anyone to walk onto a field or court to coach. And while knowledge about teaching the proper tackling form in football or the proper defensive positioning in basketball is important, those are not the most important prerequisites for coaching.
Similar to the NFHS’ online Fundamentals of Coaching course, youth coaches should be required to take courses that help them learn how to coach the kids more so than the sport. And since many of the coaches at this level are parents of players on the team, these individuals – and all youth parents – should be presented materials similar to what is presented at preseason meetings at the high school level. This would include, among other things, the non-negotiable requirement to positively support their child while letting the coaches coach, and the officials officiate.
Lofty goals, for sure, without a collective governing organization over youth sports. However, these concepts can be endorsed and promoted within the youth areas of sport-specific NGBs. These fundamentals of education-based athletics are essential for the 2-3 percent who play sports beyond high school as well as the majority who apply the values learned in high school sports in their chosen careers.
The skills will eventually fade – even for those individuals who play sports beyond high school – but the values learned from playing sports, beginning at the youth sports level, will last a lifetime.
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.