8 Steps to Prevent Overuse Injuries this Summer

prevent overuse injuries

Summertime is prime time to get your fitness routine in gear – either formally at the gym, around the local track, or recreationally at the golf course. We love to see it each year because exercise is one of the best things you can do for your body and mind. However, with that can come complications. We want to help you prevent summer overuse injuries.

There are two main types of fitness injuries we see as physical therapists. Their are traumatic injuries like a dislocated shoulder or broken bone.  The other is an injury that comes from damage that builds up over time.  A stiff back or sore elbow could be an overuse injury that comes from working too frequently or too intensely a particular area.  You may not see any visible signs, but your muscles and surrounding tissues still need to recover.

Try these tips that will help you stay active and prevent an overuse injury from creeping up this summer.

1. Schedule Rest Time

Your body grows stronger when you give it adequate time to heal between workouts or strenuous activities. Summer is peak season for many sports, so people often overtrain.  An overuse injury is often a forced break when you aren’t choosing to schedule adequate recovery time. If your training schedule leaves little time for rest, discuss additional strategies with a sports performance expert.

2. Vary Your Activities

Repetitive movements put more stress on your body because you keep using the same parts in the same way.  Try alternating exercises or work the body in a different way. For example, work your legs with box jumps for explosive power alternating with squats for muscle growth other days. Or alternate long runs with short sprints or strength training days.

3. Use Nutrition to Support Recovery

If you are fueling your body with the nutrients it needs to repair muscle, build new bone, and decrease inflammation you aren’t as likely to experience an injury.  Most of us need more protein and omega 3’s, but I can’t give you a specific prescription because you are unique. That is why we use Fitness & Nutrition DNA Testing to dial in exactly what your body needs to optimize your health and recover like a pro!

4. Refresh Your Equipment

Is your gear still the right size for you? Do your running shoes have holes? Are your flat feet asking for orthotics in your golf shoes? Has the grip on your racket seen better days? Be sure your equipment is in good working order, not worn down too much, offers proper support, and is the right size for your body.

5. Drink More Water

The heat of the summer can easily lead to dehydration.  What does this have to do with injury? Hydrated tissues (like muscles, tendons, and ligaments) are less likely to be injured.  So drink enough water and electrolytes to keep your tissues supple.

6. Build Up Gradually

Avoid pushing for too much too soon, especially in group settings. Respect where your body is starting out (were you a couch potato all winter and just now getting back to the gym?) and know you have time to get where you want to be.  Adding about 10% a week to your weight, distance, or speed works best for the average adult.

7. Avoid Popping Pain Medication

Pain medication can keep you from being able to listen to your body.  It masks symptoms that are trying to tell you that damage is occurring.  Of course, take medication when appropriate but don’t use it in order to keep exercising and cause further damage.

8. Listen to Your Body

Fun summer sports like pickleball or a game of pick up basketball can distract us from listening to our body.  If muscle tightness and soreness, or joint aches and stiffness, creep up during or after play consider that a signal that your body needs help.  Get your movement assessed by a professional before an injury occurs.  You won’t miss a beat on the court!

Sports and fitness activities should not leave you in pain and unable to walk for days.  The good news is that most overuse injuries can be prevented if you know the signs and take action promptly.

Do you feel like you already have an injury creeping up? Let’s not wait until your sidelined in a boot or sling.  Take action now to stay strong and fit with proper recovery. Talk to one of our orthopedic experts today to get a personalized prevention or recovery plan for your overuse injuries.  REQUEST A CALL by clicking HERE!

Is Your Youth Athlete At Risk For Injury? 5 Simple Self Tests

Is Your Youth Athlete at Risk for Injury

Do you have wonderful memories as a youth athlete?

Maybe it was church T-ball, Collierville Rec soccer, the first tackle football game, cheering on your classmates, or trying out for a varsity team.

We want our own children to experience this same joy and excitement. The physical, emotional, and social benefits of participating in organized sports.

There are many reasons to encourage our children to get involved in athletics, but it’s wise to also help them be both prepared and safe. A study from August 2013 found that every 25 seconds a youth athlete suffers an injury severe enough to require an emergency room visit. As parents, this shouldn’t scare us but move us to be proactive.

What about the sports physical?

The medical clearance your child’s school or organization may require rules out health risk only.  It’s important for preventing life threatening medical emergencies, but will not determine risk for injury of the soft tissue (muscles, tendons, ligaments).  Furthermore, these types of injuries or faulty movement patterns in our children can have lasting effects appearing as pain, injury, and arthritis in adulthood.

The good news is we can measure risk and take action now instead of waiting for problem to arise. When we identify the faulty repetitive movement patterns that lead to injury early, a correction is often simple. This not only improves performance in the present, it prevents a future of degenerative joints, ligaments and spinal discs.

How can we help them perform at their absolute best, while also protecting them from damage to their growing bodies?

Fortunately, there are some quick tests you can perform at home to see if their strength, agility, and movement is ready for their athletic season.

1. Squat

Start by standing with feet shoulder width apart.  Squat down as far as possible.  The upper legs should be parallel to the floor and the heels should be able to remain flat on the ground.

2. Balance with Eyes Closed

Stand on one foot with your hands on your hips.  Close your eyes and hold this position for 30 seconds on each side. This should be done without leaning or loss of balance.

3. Toe Touch

To see if lower body muscles are ready for quick starts and heavy lifting, hamstring length should be tested. Start by putting your feet together, then bend over and touch your toes. You should be able to do this without rounding your back.

4. Push Up

Start by lying face down on the floor.  The hands are placed beside each shoulder.  As you push up, the back, hips, and knees need to be in a straight line.

5. Overhead Reach

With your head, back and heels against a wall and arms straight in front, lift your arms overhead and touch the wall with your thumbs. If your lower back arches or you can’t reach the wall, there are likely movement restrictions in the back or shoulders.

Further testing is indicated if the athlete is unable to complete any of these tests correctly (or if discomfort or stiffness is present). The next step is a functional movement screen. Our specialty trained therapists use this tool to identify risk factors for ankle, knee, hip and shoulder injuries. In addition, if they identify an increase in risk factors, corrective exercises can be prescribed to mitigate the risk.

Is all of this really necessary for my healthy child?

According to a 2016 review of the literature, youth athletes especially, due to their developing musculoskeletal and neuromuscular systems should undergo pre-participation musculoskeletal screening for identification of movement limitations.

The amazing thing with children is the corrective strategies we implement tend to clean up the problem FAST. Generally, no time is lost from their sports training program or competition. In addition, they can continue on stronger and performing at a higher level than before.

To inquire about a functional movement screen with a Doctor of Physical Therapy for you or your child, click HERE to fill out a short form. You will hear from us soon or you can call our office at 901-316-5456 to get your questions answered.

*Functional Movement Screens for Youth Athletes are performed in person at our Collierville location, as well as via telehealth.