{"id":10321,"date":"2021-08-25T18:28:39","date_gmt":"2021-08-25T18:28:39","guid":{"rendered":"https:\/\/drmichellruiz.com\/?p=10321"},"modified":"2021-08-25T18:33:32","modified_gmt":"2021-08-25T18:33:32","slug":"overuse-injuries-everything-you-need-to-know","status":"publish","type":"post","link":"https:\/\/drmichellruiz.com\/en\/overuse-injuries-everything-you-need-to-know","title":{"rendered":"Overuse Injuries – Everything you need to know"},"content":{"rendered":"\n

1.- What is an Overuse Injury?<\/strong><\/p>\n\n\n\n

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An overuse injury<\/strong> is a term used to describe an injury that occurs from tissue damage resulting from repetitive demand over a period of time rather than an acute injury such as a\u00a0shoulder dislocation\u00a0or an\u00a0ankle sprain. <\/p>\n\n\n\n

These injuries can involve the muscle-tendon unit, bone, bursa, and neurovascular structures. <\/p><\/blockquote>\n\n\n\n

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2.- What are the most common overuse injuries?<\/strong><\/p>\n\n\n\n

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\ud83d\udd18 Runner\u2019s knee.<\/strong>\u00a0Medically known at patellofemoral pain, runner\u2019s knee is the most highly\u00a0diagnosed condition at sports clinics nationwide. The primary symptoms include a burning pain in between the knee cap and thigh bone. The best way to deal with runners knee is wearing proper footwear and ensuring that you have a proper gait when running.<\/p>\n\n\n\n

\ud83d\udd18 Achilles tendinitis.<\/strong>\u00a0This is a severe pain in the back of the ankle, at the tendon that attaches the calf muscles to the heel bone. This is a slow-healing injury and will require some support from special insoles. This is another injury especially common among runners.<\/p>\n\n\n\n

\ud83d\udd18 ITBS.<\/strong>\u00a0Medically known as Iliotibial band syndrome, this is another injury that affects runners, but also commonly affects cyclists and weightlifters. ITBS is the most common injury to cause lateral pain. The Iliotibial band runs from the hip to just below the knee. Another slow-healing injury, this injury may require a special kind of shoe to support balance and alleviate pain.<\/p>\n\n\n\n

\ud83d\udd18 Shin splints.<\/strong>\u00a0This is the common name for the medical condition known as medial tibial stress syndrome. It affects the front of the calves (the shins) and causes a series of small tendinitis and stress fractures. Runners often develop shin splints when their shoes are not offering enough padding and their shins are absorbing too great of shock.<\/p>\n\n\n\n

\ud83d\udd18 Plantar fasciitis.<\/strong>\u00a0A common foot injury, this is known to affect athletes from the high school level all the way to the professionals. This is the inflammation of a thick fibrous tissue in the part of the foot called the plantar fascia.<\/p>\n\n\n\n

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3.- What Are the Signs & Symptoms of Overuse Injuries?<\/strong><\/strong><\/p>\n\n\n\n

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\ud83d\udd34 tingling, numbness, or pain in the affected area.<\/p>\n\n\n\n

\ud83d\udd34 stiffness or soreness in the neck or back.<\/p>\n\n\n\n

\ud83d\udd34 feelings of weakness or fatigue in the hands, arms, or legs.<\/p>\n\n\n\n

\ud83d\udd34 popping or clicking sensation.<\/p>\n\n\n\n

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4.- What are the four stages of an overuse injury?<\/strong><\/strong><\/p>\n\n\n\n

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\ud83d\udfe1 Pain in the affected area after physical activity.<\/p>\n\n\n\n

\ud83d\udfe0 Pain during physical activity, not restricting performance.<\/p>\n\n\n\n

\ud83d\udd34 Pain during physical activity, restricting performance.<\/p>\n\n\n\n

\ud83d\udfe3 Chronic, persistent pain, even at rest.<\/p>\n\n\n\n

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5.- How do you treat overuse injury?<\/strong><\/strong><\/p>\n\n\n\n

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\u2705 Medicine.<\/p>\n\n\n\n

\u2705 Activity restrictions.<\/p>\n\n\n\n

\u2705 Splint or cast.<\/p>\n\n\n\n

\u2705 Crutches or wheelchair.<\/p>\n\n\n\n

\u2705 Physical therapy (to stretch and strengthen the injured muscles, ligaments, and tendons)<\/p>\n\n\n\n

\u2705 Surgery (especially if the injury is reoccurring, there is persistent pain, or if a muscle, tendon, or ligament is badly torn)<\/p>\n\n\n\n

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6.- How long does it take for overuse injuries to heal?<\/strong><\/strong><\/p>\n\n\n\n

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It can take\u00a0up to 12 months<\/strong>\u00a0before you can go back to your regular sports activities. Assertive medical diagnosis<\/a> and Physical therapy are important throughout this recovery period<\/p>\n\n\n\n

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7.- What are some possible causes of an overuse injury?<\/strong><\/p>\n\n\n\n

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An overuse injury is any type of muscle or joint injury, such as tendinitis or a stress fracture, that’s caused by repetitive trauma. An overuse injury typically stems from:<\/h2>\n\n\n\n

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\u274c Training errors.<\/strong>\u00a0Training errors can occur when you take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury.<\/p>\n\n\n\n

\u274c Technique errors.<\/strong>\u00a0Improper technique also can take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.<\/p>\n\n\n\n

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8.- How to avoid overuse injury<\/strong><\/p>\n\n\n\n

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\ud83d\udc49 Use proper form and gear.<\/strong>\u00a0Whether you’re starting a new activity or you’ve been playing a sport for a long time, consider taking lessons. Using the correct technique is crucial to preventing overuse injuries.Also make sure you wear proper shoes for the activity. Consider replacing your shoes for every 250 to 500 miles you walk or run \u2014 or at least twice a year if you regularly exercise.<\/p>\n\n\n\n

\ud83d\udc49 Pace yourself.<\/strong>\u00a0If you’re starting a new fitness program, avoid becoming a weekend warrior. Compressing your physical activity for the week into two days can lead to an overuse injury.Instead, aim for at least 30 minutes of moderate physical activity a day. If you don’t have time for a full 30 minutes, you can break it down into smaller blocks of activity throughout the day. It’s also a good idea to take time to warm up before physical activity and cool down afterward.<\/p>\n\n\n\n

\ud83d\udc49 Gradually increase your activity level.<\/strong>\u00a0When changing the intensity or duration of a physical activity, do so gradually. For example, if you want to increase the amount of weight you’re using while strength training, increase it by no more than 10 percent each week until you reach your new goal.<\/p>\n\n\n\n

\ud83d\udc49 Mix up your routine with cross-training.<\/strong>\u00a0Instead of focusing on one type of exercise, build variety into your fitness program. Incorporating a variety of low-impact activities \u2014 such as walking, biking, swimming and water jogging \u2014 can help prevent overuse injuries by allowing your body to use different muscle groups and not overload any one particular group.And be sure to include strength training for the major muscle groups in your arms, legs and core at least twice a week.<\/p>\n\n\n\n

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<\/p>\n","protected":false},"excerpt":{"rendered":"

1.- What is an Overuse Injury? An overuse injury is a term used to describe an injury that occurs from tissue damage resulting from repetitive demand over a period of time rather than an acute injury such as a\u00a0shoulder dislocation\u00a0or an\u00a0ankle sprain. These injuries can involve the muscle-tendon unit, bone, bursa, and neurovascular structures. 2.- […]<\/p>\n","protected":false},"author":1,"featured_media":10331,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[115],"tags":[],"yoast_head":"\nOveruse Injuries - Everything you need to know - Dr Michell Ruiz - Orthopedics, Sports Medicine & Joint Replacement. M\u00e9xico City. Hospital \u00c1ngeles Metropolitano.<\/title>\n<meta name=\"description\" content=\"There are 9 things you can do to maintain and even improve your bone strength. Dr Michell Ruiz. located in M\u00e9xico City. Second opinion. Orthopedics. Sports Medicine. 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