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.
Adult Fans: HS Sports' Biggest Challenge
August 27, 2019
By Karissa Niehoff, NFHS Executive Director
and Mark Uyl, MHSAA Executive Director
Inappropriate adult behavior at high school athletic events in Michigan has reached epidemic proportion.
When more than 2,000 high school athletic directors were asked in a recent national survey what they like least about their job, 62.3 percent said it was “dealing with aggressive parents and adult fans.”
And the men and women who wear the black and white stripes agree. In fact, almost 80 percent of officials quit after the first two years on the job, and unruly parents are cited as the reason why. As a result, there is a growing shortage of high school officials here in Michigan, and in some sports like wrestling, swimming & diving and track & field, the shortage is severe. No officials means no more games.
If you are a parent attending a high school athletic event this fall, you can help by following these six guidelines:
1. Act Your Age. You are, after all, an adult. Act in a way that makes your family and school proud.
2. Don’t Live Your Life Vicariously Through Your Children. High school sports are for them, not you. Your family’s reputation is not determined by how well your children perform on the field of play.
3. Let Your Children Talk to the Coach Instead of You Doing It for Them. High school athletes learn how to become more confident, independent and capable — but only when their parents don’t jump in and solve their problems for them.
4. Stay in Your Lane. No coaching or officiating from the sidelines. Your role is to be a responsible, supportive parent — not a coach or official.
5. Remember, Participating in a High School Sport Is Not About Getting a College Scholarship. According to the NCAA, only about two percent of all high school athletes are awarded a sports scholarship, and the total value of the scholarship is only about $18,000.
6. Make Sure Your Children Know You Love Watching Them Play. Do not critique your child’s performance on the car ride home. Participating in high school sports is about character development, learning and having fun — not winning and losing.
Purchasing a ticket to a high school athletic event does not give you the right to be rude, disrespectful or verbally abusive. Cheer loud and be proud, but be responsible and respectful. The future of high school sports in Michigan is dependent on you.
The Michigan High School Athletic Association (MHSAA) is one of 51 members of the National Federation of State High School Associations (NFHS).