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.
MHSAA Survey Shows More Than 44 Percent of Athletes Play Multiple Sports
By
Geoff Kimmerly
MHSAA.com senior editor
August 17, 2022
More than 44 percent of athletes at Michigan High School Athletic Association member high schools participated in more than one sport during the 2021-22 school year, according to the Multi-Sport Participation Survey conducted this spring, the fourth such survey conducted by the MHSAA over the last five years to monitor the rate of specialization in school sports.
Early and intense sport specialization has become one of the most serious issues related to health and safety at all levels of youth sports, as overuse injuries and burnout among athletes have been tied to chronic injuries and health-related problems later in life. In early 2016, the MHSAA appointed a Task Force on Multi-Sport Participation as part of a continued effort to promote and protect participant health and address the issues leading to early sport specialization. The annual Multi-Sport Participation Survey, first conducted for the 2017-18 school year, was among results of the task force’s work. (No survey was conducted for 2019-20 as spring sports were canceled due to COVID-19.)
The MHSAA 2021-22 Multi-Sport Participation Survey received responses from 85 percent of member high schools, the highest response rate of the four years the survey has been conducted. Survey results showed a slightly lower percentage of member high school students participating in athletics compared to the inaugural survey in 2017-18 – but a higher percentage of multi-sport athletes among those playing at least one sport.
For 2021-22, schools responding to the survey showed 40.4 percent of their students participated in athletics during the last school year – 43.5 percent of boys and 37 percent of girls. Class D schools enjoyed the highest percentage of athletes among the entire student body, at 51.8 percent, followed by Class C (47.8), Class B (41.3) and Class A (37.7).
Those percentages – total and by Class – all were slightly lower than what was produced by the 2017-18 survey, which saw 42.5 percent of students total participating in athletics. However, the percentage of athletes competing in multiple sports in 2021-22 was higher than in 2017-18, 44.3 percent to 42.8 percent.
For 2021-22, 46.5 percent of male athletes and 41.4 percent of female athletes played multiple sports. Class D again enjoyed the highest percentage of multi-sport athletes among this group, at 60.8 percent, followed by Class C (58.5), Class B (49.5) and Class A (36.7).
Similar results for overall sport participation and multi-sport participation relative to enrollment size were seen by further breaking down Class A into schools of fewer than 1,000 students, 1,000-1,500 students, 1,501-2,000 students and more than 2,000 students. For both sport participation as a whole and multi-sport participation specifically, the smallest Class A schools enjoyed the highest percentages, while percentages then decreased for every larger size group of schools. This has remained consistent over the last five years.
“The multi-sport participation survey again shows that student-athletes across the state continue to focus on participation in several sports and the benefits that come with that participation for their school teams. What the numbers don’t show is the behind-the-scenes benefits of multi-sport participation,” said MHSAA assistant director Cody Inglis, who has served as coordinator of the multi-sport task force. “So many student-athletes see great success on and off the field with their teams, teammates, friends and peers while also developing the lifelong lessons that sports done right provide. We continue to believe and know that student-athletes who are involved in multiple sports are more successful, benefit from the variety of sports and see huge long-term benefits.”
The MHSAA Task Force on Multi-Sport Participation also recommended measuring multi-sport participation in MHSAA member schools to recognize “achievers” – that is, schools that surpass the norm given their enrollment and other factors that affect school sports participation.
In Class A, Bay City Central (78.7) and Livonia Franklin (77.7) posted the highest percentages of multi-sport athletes in 2021-22, with Clinton Township Chippewa Valley (75.6) and Parma Western (75.4) also reaching 75 percent. In Class B, four schools achieved at least 80 percent multi-sport participation – Brooklyn Columbia Central (85.8), Detroit Southeastern (84.6), Warren Michigan Collegiate (84) and Durand (82.6).
Class C saw five schools with more than 80 percent of its athletes taking part in more than one sport: Brown City (95.7), Decatur (87.4), Niles Brandywine (85.6), Ishpeming Westwood (83.2) and Flint Beecher (80.4). Five Class D schools responded at higher than 90 percent multi-sport participation, with Coldwater Pansophia Academy and Kinross Maplewood Baptist both reporting 100 percent of their athletes played multiple sports. McBain Northern Michigan Christian (98.6), Ewen-Trout Creek (94.3) and Detroit Douglass (91.7) were the next highest on the Class D list.
A total of 10 schools have appeared among the top 10 percent in their respective classes for multi-sport participation three of the four years of the survey: Battle Creek Harper Creek, Detroit Cody, Gibraltar Carlson, Grand Rapids Northview, Hamtramck, New Baltimore Anchor Bay, Ovid-Elise, Warren Lincoln, Athens and Maplewood Baptist.
The full summary report on the Multi-Sport Participation Survey is available on the Multi-Sports Benefits page of the MHSAA Website.