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: Punish Bad Fan Behavior
October 2, 2019
By Karissa Niehoff
NFHS Executive Director
About four weeks ago, we distributed an op-ed suggesting that inappropriate behavior by parents and other adult fans at high school sporting events was causing many officials to quit before they even reached two years on the job.
Although we received mostly positive support from this article, some people thought we went too far in telling parents to “act your age” and “stay in your own lane.” On the contrary, perhaps we should have been more direct.
Last week, one of our member state associations shared a resignation letter it had received from a 20-year veteran soccer official who had taken all the abuse he could handle. A portion of that letter follows:
“Soccer parents: you are absolutely 100% the reason we have a critical refereeing shortage and games are being cancelled left and right. And you are at least a part of the reason I’m done here. The most entitled among you are the ones that scream the loudest. And every time you do this, you tell your son or daughter the following:
‘I do not believe in you, I do not believe in your team, I do not believe in your collective ability to overcome your own adversity and you absolutely will not win and cannot do this without me tilting the table in your favor.’
“On behalf of myself and so many other referees – and I say this with every ounce of my heart and soul – shut up about the referees, and let your kids rise or fall as a team, as a FAMILY. Because the vast majority of you truly have no idea what you’re talking about, and even if you have a legitimate gripe about one play or one decision, you’re not fixing anything.”
And if that wasn’t enough, last week the Eastern Panhandle Youth Football League in West Virginia released the following statement:
“Unfortunately, it has come to the point that because of the abuse, negativity and utter disrespect shown to our officials from parents, coaches and most recently from our players, the Eastern Panhandle Officials Association president stated today that the association will no longer schedule officials for our league games at any field. This means effective immediately all remaining games are cancelled.”
This statement is from a youth league, which means the coaches are likely also parents of players, and the players are sons and daughters who are emulating their parents’ behavior.
So, no, our previous message was not too direct or emphatic. The kind of boorish parental behavior that compels a 20-year soccer official to quit cannot be allowed to continue. While we would hope that parents and other fans would embrace the concepts of education-based athletics by respecting the efforts of those men and women who officiate high school sports, that unfortunately is not occurring in some cases.
As a result, schools must adopt and enforce a strict, fan behavior policy. In soccer, a player receives a “yellow card” as a first warning for unsportsmanlike conduct. If the action occurs again, the player is hit with a “red card” and is ejected from the contest. Some schools have implemented a similar penalty structure for parents and other fans – not just at soccer games but all high school events. If the inappropriate behavior and verbal abuse of officials continues after one warning, the person is removed from the venue. There must be consequences for these offenders before we lose any more officials.
Most of the 7.9 million participants in high school sports are on the fields and courts every day to have fun and compete as a team with their classmates, and the 300,000-plus officials assist in that process. Now, if parents would let the players play and the officials officiate!
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.