Prevent and Overcome Chronic Sports Injuries

By Debra K. Brinker, RN

It’s not unusual for clinicians to see patients for injuries that arise from overzealous exercising during this early part of the year. In preparation

for healthy New Year resolutions, people spend a lot of money on gym memberships, fitness gear and new work-out equipment. Understandably! Subtle injuries can occur over weeks or months, and acute injuries can happen all of a sudden. January, February and March are when people start rolling into urgent care facilities or physician’s offices, after pushing themselves past their realistic capabilities. The most common pain complaints include back pain, tendonitis, and knee injuries. Overtraining, lifting weights that are too heavy, poor abdominal and core support, too lengthy runs, unfamiliarity with gym equipment, and using poor technique are some of the frequent causes of these injuries.

Overuse injuries
Overuse injuries are some of the most common injuries physicians see. (See figure 1.)

Figure 1

Going from little or no exercise to a vigorous regimen, can set you up for injuries. Do not go immediately from low intensity to high intensity workouts! Pick activities your body can handle and within your current activity, fitness and balance levels. If the goal is to improve general health and not be sedentary, steady progress can be made while simply listening to your body, without the need to use heavy weights or do highly intense workouts. Start slow and work your way up to longer distances and heavier weights. Remember, just because you ran long distance or weight lifted in college, doesn’t mean you can get right back to that level without proper training over time. When starting out, it’s best to ease your way into new exercise routines and gradually build up to heavier weights and a more vigorous routine.

Some people try to work through any pain they feel while exercising, thinking it will eventually go away. The repeated injury, in addition to the use of poor form, puts strain on the ligaments and tendons that keep the joints stable during athletic movements. Tendonitis is an overuse injury from repetitive activity aggravating the joint. After a few weeks, though, the condition becomes degenerative and

may also be indicative of an undiagnosed ligament injury. Together, these can cause painful joint instability while playing sports. (See figure 2.)

Figure 2

Osteoarthritis has a cause that can be prevented
Sports injuries and cumulative traumas over the years can cause damage to the ligaments, tendons and cartilage. Whether you are playing golf or tennis, riding your bike or running, the repetitive low-grade impact can be enough to overstretch and damage the soft tissues. Long term joint degeneration occurs when the original soft tissue injuries (non-healed injuries) are not fully repaired and lead to joint instability. The majority of sports injuries that lead to joint instability and symptomatic osteoarthritis in later years are those that occur to the ligaments. (See figure 3.)

Figure 3

The body attempts to stabilize hypermobility and protect joint structures by depositing calcium along lines of stress, producing bone spurs. Bone spurs are generally a sign that the ligaments were no longer

able to stabilize the joint so reinforcement was brought in, in the form of additional bone, or osteoarthritis.

Regenerative approach to sports injuries
Standard anti-inflammatory treatments for injuries: the RICE protocol, taking NSAIDs (including ibuprofen), or receiving cortisone shots can worsen pain in the long run because they do not promote tissue repair. Instead, they mask the pain while the tissue continues to degenerate. MEAT is the preferred route over RICE for musculoskeletal tissue recovery. (See figure 4.)

Figure 4

With injuries like tendon and ligament tears, Regenerative Injection Treatments, including Prolotherapy and Platelet Rich Plasma, provide a great option for enthusiastic exercisers. They help by attracting healing cells directly to the ligament and tendon tissue. These cells then repair and restore the connective tissues of the joint so athletics can be resumed safely on a more stable joint.

This is especially helpful for those who have already exhausted the traditional methods of home care, physical therapy, massage, chiropractic, and other therapies that primarily focus on the muscles. (See figure 5.)

Figure 5

Have fun and know your options if injuries occur!
Working with a trainer to educate and supervise for proper form, use of equipment, and variety and frequency of exercise is a smart move for those who have not been to a gym for a few years. Those who are accustomed to exercise should also be aware of the repeated stress various exercises can place on joints, and use proper body mechanics and posturing. Even with smart training, injuries can occur. If they do, the good news is it doesn’t need to mean throwing in the towel on your training. There are so many regenerative options available nowadays that actually repair injured, painful tissue versus just covering up pain!

Regenerative Medicine Specialists
CaringMedical.com
239-303-4546
with locations in Fort Myers and Chicagoland

 

 

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