Written by Srinivas Mallempati, M.D., of OrthoAlabama Spine & Sports
So many of us embrace the opportunity to start a new chapter and focus on better health and fitness with our New Year’s resolutions. While setting goals is a great way to embrace the potential of the new year, it is crucial to approach exercise with mindfulness to avoid the pains and obstacles that an injury will create. By learning about common overuse injuries, prevention tips, and various treatment options, you can start tackling your resolutions with better awareness and confidence.
Understanding Overuse Injuries
Overuse injuries happen when we push our bodies beyond their current capabilities. These injuries serve as cautionary signals from our muscles, tendons, and joints, reminding us to slow down and prioritize our body’s well-being. With the kickoff of New Year’s resolutions, some of the most common overuse injuries doctors see range from the shoulder to the foot and can affect anyone who has pushed a little too hard with their new year fitness goals.
Runner’s Knee
Anatomy Lesson: Runner’s knee, scientifically known as patellofemoral pain syndrome, occurs when the kneecap fails to move smoothly along its groove, leading to discomfort and pain. Imbalances in the muscles surrounding the knee can contribute to this condition.
How It Happens: Engaging in high-impact activities such as running or jumping without adequate preparation can strain the knee joint, resulting in pain and discomfort.
Shin Splints
Anatomy Lesson: Shin splints occur when the muscles and tendons covering the shinbone become inflamed, causing pain along the inner edge of the shin.
How It Happens: Sudden increases in physical activity, particularly activities involving running or abrupt changes in intensity, can contribute to the development of shin splints.
Tennis Elbow
Anatomy Lesson: Tennis elbow, or lateral epicondylitis, affects the outer part of the elbow, involving inflammation of the tendons connecting the forearm muscles to the elbow.
How It Happens: Repetitive motions such as gripping and swinging, common in sports like tennis and pickleball, can strain the forearm muscles and lead to the development of tennis elbow.
Back Strains
Anatomy Lesson: Back strains result from fatigue or improper lifting techniques, causing stress on the muscles and other soft tissues in the back.
How It Happens: Poor posture, lifting heavy objects without proper form, or sudden, uncontrolled movements can lead to back strains.
Achilles Tendinitis
Anatomy Lesson: Achilles tendinitis involves inflammation of the Achilles tendon, the large tendon connecting the calf muscles to the heel bone.
How It Happens: Overuse, especially in activities requiring repetitive pushing off the foot such as running or jumping, can strain the Achilles tendon, leading to pain and swelling.
Rotator Cuff Injuries
Anatomy Lesson: The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. Injuries can range from inflammation to tears.
How It Happens: Repetitive overhead motions, like those in baseball or weightlifting, can contribute to rotator cuff injuries. Aging and degeneration can also play a role.
Preventing Overuse Injuries
Prevention is the cornerstone of a successful and sustainable fitness journey. Implementing simple yet effective strategies can significantly reduce the risk of overuse injuries:
- Start Slow: Initiate your fitness routine with low-intensity exercises, gradually increasing both intensity and duration as your body adapts.
- Diversify Your Activities: Incorporate a variety of exercises into your routine to prevent overloading specific muscle groups. This diversity not only minimizes the risk of overuse injuries but also contributes to a well-rounded fitness profile.
- Warm Up and Cool Down: Always dedicate time to warming up before engaging in any physical activity. Dynamic stretches and light cardio can prepare your muscles for the challenges ahead. Similarly, cooling down with static stretches helps ease your body back into a state of rest.
- Listen to Your Body: Pay heed to any signs of discomfort or pain. If something doesn’t feel right, take a step back, reassess your approach, and consider modifying your routine.
- Equip Yourself Properly: Ensure you have the appropriate gear, including well-fitted shoes and equipment suited to your chosen activity. This small investment can make a significant difference in preventing injuries.
Treatment Options
Despite our best efforts, injuries can still occur. Understanding the available treatment options is essential for a safe and effective recovery. Here are some conservative approaches you may consider:
- Rest and Ice: Taking a break from the activity that caused the injury allows your body to recover. Applying ice to the affected area helps reduce swelling and alleviates pain.
- Physical Therapy: As prescribed by a doctor, a qualified physical therapist can design a personalized rehabilitation program, incorporating exercises to strengthen and stretch affected areas. This approach promotes healing and helps prevent future injuries.
- Over-the-Counter Medications: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can be useful in managing pain and inflammation. Always adhere to recommended dosages and consult with a healthcare professional if unsure.
- Injections: Injections of certain medicines, like corticosteroids or hyaluronic acid, directly into an affected joint or muscle can reduce inflammation. These injections can provide targeted relief for joint pain or trigger point pain.
- Biologics: An innovative field of treatment, biologics are substances derived from living cells, designed to promote tissue healing and reduce inflammation. It offers a precise and targeted approach for chronic or persistent overuse injuries. When injected directly into the affected area, they target the root cause of the injury, enhancing the body’s natural healing processes.
Before considering biologics or any other treatment, it is crucial to consult with a healthcare professional. They can evaluate your specific situation, provide informed guidance, and assist in determining the best course of action for you based on your overall health and needs.
Why Pain Does Not Mean Gain
It’s essential to debunk the myth that pain equals gain in the realm of exercise. While a certain level of discomfort is expected when pushing your limits, persistent or sharp pain is a stop sign, not a badge of honor. Pain is your body’s way of signaling that something might be very wrong. Ignoring pain and pushing through it can lead to overuse injuries and setbacks in your fitness journey. True gains come from a balanced and gradual method of exercise where the focus is on consistent effort and steady improvement. Listen to your body’s cues and adjust your routine accordingly. A mindful approach to your workouts, coupled with appropriate rest and recovery, is the key to achieving sustainable and long-term fitness goals.
As you start taking on your fitness resolutions this year, remember that patience, awareness, and proper care will all help build a healthier and stronger you. By understanding your injury risks, following preventive measures, and getting guidance from healthcare professionals when treatment is needed, you can make it easier and safer to meet your wellness goals and keep them. Prioritize your health, listen to your body, and enjoy the journey toward a fitter, healthier you!