Tips To Safely Heal From Overuse Injuries
Injuries can happen to any individual, but by default, athletes and very active people are at a higher risk of experiencing overuse injuries. Sometimes, damage like anterior cruciate ligament (ACL) tears are because of sudden stops but just as likely is the potential for a buildup over time because of repetitive activity. Sometimes the injury can be like carpal tunnel and is due to performing the same motions over and over. However, overuse injuries can also refer to damage that keeps happening in the same location. While full recovery is the goal, repetitive injuries are a sign that active individuals need to retrain the affected area properly.
How overuse injuries take place
Overuse injuries are usually caused by constantly working the same part of the body without allowing sufficient rest for the area to heal. Even a person who lifts weights regularly must give the muscles time to recover before attempting to either continue lifting the same or more weight. Overuse injuries are very common in athletes but can occur in all populations if the same actions are completed without proper support or rest between movements. Some of the most common types of overuse injuries are stress fractures, tennis elbow, carpal tunnel, jumper’s knee, Achilles tendonitis, and shin splints.
Tips for recovering from overuse injuries
Rest is honestly the best method for healing after experiencing an overuse injury. In the immediate aftermath, keeping the affected area immobilized is best. Most first aid experts and sports medicine practitioners will recommend employing the RICE method immediately after an injury. RICE refers to rest, ice, compression, and elevation. Rest can initially prevent more damage from occurring and may reverse symptoms. Similarly, icing an injury can prevent inflammation along with compression and elevation. However, long-term solutions usually center around potentially requiring medical interventions and physical therapy to effectively heal the area and prevent future problems.
Don’t skip physical therapy
One of the best ways to prevent future injuries is by participating in physical therapy (PT). Experts can guide individuals on best practices for proper movement and form. Doing so can help people avoid future injuries. Additionally, physical therapists can recommend safe exercises that can strengthen muscle groups without causing the risk of further damage. For more severe cases, PT can fast-track the process of regaining a full range of motion, improve joint stability, and teach gentle stretches that can be used during warm-up and cool-down stages.
Preventing future injuries
Minimizing activity in the immediate hours or days after an injury is one of the best things people can do to protect the muscles and joints. For most individuals, the RICE method is one of the most effective strategies to initially boost recovery. After being cleared to begin physical therapy if needed, learning the proper techniques is essential. Some people may find that using supportive accessories like braces or athletic tape to stabilize joints and avoid future injuries is a necessity.
