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.
Getting Smart but Acting Foolishly
April 25, 2019
By Karissa Niehoff, NFHS Executive Director
and Mark Uyl, MHSAA Executive Director
We communicate on smart phones, drive smart cars, make purchases using smart cards and even drink smart water. But, really, how smart are we?
Between college admission and internet privacy scandals, sexual misconduct investigations, stolen trade secrets and the growing concern about how we communicate and connect with each other, technology seems to be outpacing our capacity to understand the most responsible way to use it.
In other words, how are tomorrow’s leaders being prepared to make decisions that provide the perspective, balance and strength of character that today’s advanced world needs?
The answer is by participating in high school sports like the ones offered by the high schools in Michigan.
Most researchers agree that leaders are made, not born, through relationships with others. Human interaction and life experiences enable young men and women to develop leadership characteristics such as trust, mutual respect, integrity and accountability. These are the same values that are learned as a result of playing on a high school sports team.
And while club sports often have only a singular focus (the participant’s athletic abilities), research documents that high school sports programs have an unparalleled positive effect on the physical, academic and emotional growth of teens, including a more mature level of character development.
In other words, high school sports have a more profound role to play in society today than you may realize.
The high school sports and activity programs in Michigan—including music, speech, theatre and debate—typically account for only about 1 to 3 percent of a school’s overall budget, making them one of the wisest investments your community makes. You can help by attending as many games and events as possible, donating to the booster club and volunteering to work in the concession stand.
Most of all, encourage your children to participate in as many sports and activities as they can. Because when they do, they will be joining a new generation of leaders who are both technologically smart and ethically responsible.
And that’s exactly the kind of leadership our hyper-intelligent world needs.
The Michigan High School Athletic Association (MHSAA) is one of 51 members of the National Federation of State High School Associations (NFHS).