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: Your Best Sports Option
September 18, 2019
By Karissa Niehoff
NFHS Executive Director
Recent articles have documented the rising costs of club sports, with one noting that about 62 percent of “travel ball” parents will go into debt to involve their kids in year-round sports.
A USA Today article in 2017 suggested that travel baseball or volleyball could cost a family upwards of $8,000 a year, with soccer running about $5,000 on the high end. A study by TD Ameritrade suggested some parents were spending about $100 to $500 a month to fund their kids’ participation on a club team, with about 20 percent spending $1,000 a month.
Why? In some cases – unquestionably the minority – students are in the elite category from a skills standpoint and could benefit from a higher level of competition in preparation for college. In most cases, however, it is a case of parents spending beyond their means with the hope that playing club sports will be the difference-maker in their children receiving an athletic scholarship to an NCAA Division I school.
It is, in fact, true that an overwhelming majority of NCAA Division I athletes played club sports. According to an NCAA survey, 92 percent of women and 89 percent of men played club basketball, and 91 percent of women’s volleyball players competed on a non-school team in high school. At the other end, however, only 24 percent of football players competed on a club team.
Herein lies the difference. There are more than 540,000 boys who played high school basketball last year and fewer than 6,000 who played basketball at the NCAA Division I level where most of the scholarships are available. Stated another way, about one percent of high school boys basketball players will play at the NCAA Division I level. About 2.8 percent of the one million-plus boys in high school 11-player football will play at the Division I level.
The answer? Parents should encourage their kids to play multiple sports for their high school teams and save the money they would spend on club sports for college tuition if scholarship money does not materialize. Even in those situations where students are charged a modest fee to participate, school-based sports remain an incredible bargain when compared to club sports.
In many cases, Division I football and basketball coaches are looking to recruit multiple-sport athletes. While there are a few sports where non-school competition is crucial, college coaches will find those athletes who excel in school-based sports.
High school-based sports have more interest, more media coverage and more fans than club sports, and the kids have more fun because they are representing their team and their community.
Playing one sport in the fall, another during the winter and yet another in the spring is the best route to future success – whether that success is on the playing field or court, or in a boardroom.
Dr. Karissa L. Niehoff is beginning 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.