Overuse injuries, as the term implies, are the result of the gradual, repetitive action and overuse of certain muscles, tendons or bones, as opposed to acute injuries, like a sprained ankle, which happen instantaneously. They can happen through sports, be work related, or through constant repetition of any physical activity. As they happen over a period of time, there are generally four stages to Overuse injuries which are:
- Discomfort that disappears through warming up
- Discomfort that disappears when warming up, but re-occurs at the end of the activity
- Pain or discomfort that occurs and worsens during any activity
- Pain or discomfort that is there all the time.
Stages 1 and 2 allow for moderate continuation of activities/training (while starting rehabilitation with your physiotherapist to combat the cause), but in stage 3 or 4, aggravating activities/training should immediately cease and your Physiotherapist consulted to assess the injury and begin a rehabilitation program in conjunction with treatment to reduce pain and promote healing. Merely resting is rarely a solution and may not only delay your recovery but could in fact set you back further.
What are the common symptoms of Overuse injuries?
Symptoms are not always picked up in the beginning, because the first symptoms of stiffness and soreness for example, can disappear during warm ups. Other symptoms are swelling, redness, feeling warm to the touch and if the part is just not functioning well. The strongest symptom of overuse though, is when pain is experienced during an activity and continues even beyond cessation of such activity.
What Causes Overuse Injuries?
Repetitive usage itself is not necessarily harmful, but Overuse injuries can occur when combined with some of the following:
- Incorrect training, techniques, or equipment in the case of sports injuries.
- Simply not having sufficient endurance or muscular strength.
- Poor core stability and inflexibility.
- When strong tight muscles work against weak stretched muscles, this causes muscle imbalance.
- Any Misalignment or Biomechanical issues – like flat feet for example.
How can I try to prevent Overuse injuries?
The most common cause of Overuse injuries is incorrect training or preparation, so here are some helpful tips for prevention…
- Warm-ups with dynamic stretching before and cool-downs with static stretches after training are essential.
- Correct equipment (like the handle size of your bat or racquet) and footwear can make a big difference.
- Correct technique and slow building of intensity (max 10/% per week).
- Pain is a warning that there is a problem – Be aware of what your body is telling you AND LISTEN TO IT!
Remember that early identification and treatment will allow you to continue your activity, so contact your Physiotherapist as soon as any warning symptoms appear. We can not only identify the cause of your pain/discomfort but assist in correcting any poor biomechanics while addressing the symptoms, allowing you to say goodbye to your overuse injury!