Overuse Injuries

The long winter has come and gone and most of us are eager to get outdoors to hit the ground running with our favorite activities. However, is your body prepared for these activities?

Common injuries called "overuse injuries" are very common this time of year. Overuse injuries are damaged tissues resulting from repetitive micro trauma (small injuries to the body) to tendons, bones, and joints over time. Common examples of overuse injuries are tennis elbow, golfers below, runner’s knee, shin splints, and Achilles tendinitis. Even low back injuries to discs can be overuse injuries, typically from improper bending when gardening or cleaning.

If you have been sedentary for the winter, your body needs to prepare properly for activities or you may be at risk for these overuse injuries. However, our bodies are quite adaptable! You just need to do some preparations and take precautions when jump starting your spring activities. Here are some guiding tips to get you ready for action!

1. Warm up. It is extremely important to warm up your body before exercise. Warm ups can include a gradual increase in heart rate to increase blood flow to tissues, such as a 5 minutes walk. Dynamic (movement) stretches are the best type of stretches to warm up your body. Try some arm swings, leg swings (front to back and side to side), small lunges to warm up Achilles tendon, wrist circles, arm circles, etc. Save the static stretches for after the workout!

2. Start slow. Again, your body is highly adaptable. If it's been a while since you've participated in your favorite sport, don't jump right in at the level you were when you left off. Changes are, your physiology and muscles have changed, it only takes 1-2 weeks of being away from activity and your body starts to lose muscle/strength. It will remember quickly, but give it a chance to remember and adapt.

3. Wear proper attire. If you are back to running outside on the pavement, you should be wearing proper shoe attire to support your joints. Improper shoes or lack of orthotics can easily start showing symptoms of Achilles tendinitis or plantar fasciitis.

4. Push through the burn, not the pain. Exercise should NOT be painful, it should be difficult. It's great to push through a hard workout, but if it's causing you physical discomfort, discontinue or modify the exercise.

5. Don't ignore pre-existing conditions. Again, listen to your body. If your doctor has advised you against a certain activity, there's certainly a reason. Typically these activities you are advised against can accelerate an illness or prior injury. Modify or avoid the activity. 

6. Compete with yourself, not others. If the person you play tennis with has an amazing back swing and you are just about able to run across the court to get the ball, IT'S OK! Following an experienced person for example is great, but we all have our own rhythms, body shapes, and exercise levels. Do what feels comfortable and challenging all at once.

7. Set long term and short term goals for your activities. If your favorite activity is hiking, set some short term goals of doing a few miles first before you go spend half a day hiking up your favorite mountain. You will not only feel prepared physically but you will feel more confident and motivated and will be able to enjoy the experience!

8. Be aware of your posture. One of the most common overuse spring injuries is back pain from prolonged gardening. Use a small seat or comfortable place to kneel while gardening. Keep your belly button tight towards your spine. Remember to take breaks and don't use your back to pull weeds! 

If you are experiencing pain from an overuse injury and have questions, contact Dr. Misty Kosciusko at 401-683-6430 or visit us at www.newhorizonchiro.com