How to Prevent Overuse Injuries as an Athlete

It takes a lot of work to get into shape for sports, and sadly, that also carries the risk of injury. Injuries can happen whether you’re exercising, warming up, or in the middle of a game. In America, injuries affect around 3.5 million active players 14 and older out of the 30 million who are active each year. They happen at different times and in various activities, including during practice. They occur most severely during recreational or individual sports and most often with high-contact sports.

Overuse injuries are a common injury that can develop over time and affect your musculoskeletal system, leading to issues that can keep you from playing. You can avoid these problems with the right methods, so let’s try to keep you up and running by explaining what you can do to protect yourself.

If you're an athlete in the Fort Worth, Texas, area who wants to manage or prevent sports injuries, Dr. Joseph Daniels and his dedicated staff at Southwest Orthopedic Associates can help.

What are overuse injuries?

This term describes a type of tissue damage resulting from the repetition of microtrauma over time, which doesn’t present with pain when it starts to happen. The repeated motions in specific activities during proactive or in an event overloads the ability of the affected tissue to heal itself, which often leads to damage in the ligaments, tendons, muscles, and joints. 

Sports frequently require intense training, and between that and the games, it can be challenging for the body to get the rest it needs to heal. This increases the risk of injuries related to sports, including repetitive strain, cumulative trauma, gradual onset, overuse syndrome, and sports disease.

What are some examples?

These are some of the problems overuse injuries can cause:

• Bursitis: inflammation of the tiny sacs of fluid that cushion joints

• Nerve compression: swelling of connective tissue can cause pressure on your nerves

• Strains: stretching, tearing, or other damage of your tendons

• Sprains: stretching, tearing, or other damage to your ligaments

• Tendonitis: inflammation of your tendons

• Fractures: cracks or splits in your bones or joints, which can lead to a break

What can be done to avoid them?

Here are some ways you can reduce your chances of overuse injuries:

Proper warm up regimen

Before engaging in your sport, you must ensure your body is thoroughly warmed up to improve circulation, flexibility, and balance. A proper warm-up can take as little as 10 minutes and reduce your chances of injury.

Adjusting dysfunctional movement

Repeated motions can set our bodies in fixed patterns that lead to injury, causing specific joints and tissue to become hyperactive or underactive. Learning the correct motions can help you have fewer problems with strain and pain, leading to injury.

Easing into exercises

When starting new exercises or jumping into your old routine, you must avoid rushing things. Ease your body into a regimen to avoid overworking a part of it and making things worse.

Get the proper amount of rest

There is no substitute for good old-fashioned sleep when it comes to healing your body. You're always pushing hard with exercise and events, and you have to give your muscles, tendons, and joints time to relax and recover.

These injuries happen constantly, but they don’t have to if you prepare yourself at the right time. We can help. Make an appointment with Dr. Daniels and Southwest Orthopedic Associates today to learn more about preventing injuries when playing sports.