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: Respect Everyone
November 4, 2019
By Karissa Niehoff
NFHS Executive Director
Case studies have revealed that kids want to participate in high school sports because they are fun. Being a part of a team gives them an identity, a sense of self-worth and, in some cases, a reason for engaging in academics. They are included, accepted and feel like a valued member of a community.
This describes the ideal and the goal of high school sports. Fortunately, that atmosphere exists at a majority of the 19,500-plus high schools within the NFHS family. And since it is the desire of high school leadership throughout the country that these ideals continue, we are concerned about the growing decline in respect, integrity and unacceptable behavior in and around high school sports.
Racism is one of our greatest concerns nationwide. We have heard of students posting videos to social media with racist comments. We read about racial comments by team members of nearly all-white schools to opposing players from schools composed of nearly all minority students. There have been cases of white players disrespecting Native American players on the opposing team by addressing them in an unacceptable manner.
This type of behavior could be a reflection of events occurring in our society, or due to lack of a respectful environment at home. Regardless, they are not defensible reasons for the occurrence of these horrible acts within education-based high school sports and activities.
High school sports and activities exist to lift people up, not demean or tear people down. National politics or lack of role modeling by adults at home aside, coaches, administrators and other leaders in high schools nationwide must direct programs with respect, acceptance and dignity and demand the same from the school participants.
More than 50 years ago, Special Olympics began a global movement to break down barriers and end discrimination against people with intellectual disabilities. Since then, lives have been changed for the better all around the world. Many schools have implemented Unified programs in sports, performing arts and even physical education.
We must do the same for everyone. All student-athletes – regardless of race, religion, political views or gender identity – should be treated equally. As baseball Hall of Famer Jackie Robinson said, “I’m not concerned with your liking or disliking me. ... All I ask is that you respect me as a human being.”
As schools hire individuals to fill coaching positions, character must be the top prerequisite for the job. They must be guided by honesty, integrity and ethics, and they must be positive role models for students. And this is certainly not a new idea.
H. V. Porter, the first full-time executive director of the NFHS, had the following to say in 1950: “The amount of success (in improving sportsmanship) is largely dependent on the degree to which attention is constantly given to the matter by the school staff.”
We certainly agree with Mr. Porter but also believe that everyone must pay attention.
The NFHS has several free online education courses through the Learning Center (www.NFHSLearn.com) that can assist in establishing a program that teaches and models respect for self and respect for others. We suggest that “Teaching and Modeling Behavior,” “Sportsmanship” and “Bullying, Hazing and Inappropriate Behaviors” be required courses for everyone working with student-athletes.
High schools must establish a culture that values the worth of every single person – both players on the school’s team and players on the opposing team. There must be a no-tolerance policy regarding behavior that shows disrespect for another individual.
Kids today are looking for a community, and high school sports and activities must be that community that is fun, respectful and supportive of everyone.
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.