According to the Bureau of Labor Statistics, athletes and sports competitors suffer more than 2,000 sports injuries per 10,000 workers. Include the rest of the sport-loving population like America’s 47 million runners and that number rapidly grows. When it comes to chronic sports injuries (or overuse injuries as they are sometimes referred to), they can account for over 13 percent of all sports injuries and a shocking 50 percent of sports injuries in middle or high school students. Choosing the right treatment and rehabilitation needs after a chronic sports injury centers on the timely and correct detection between an acute and chronic injury. Afterward, practicing the right short- and long-term techniques can not only help to treat the injury but also protect you from further aggravated injury.
Differentiating Between an Acute and Chronic Injury
Chronic sports injuries are the result of prolonged use of a muscle in playing a sport while acute injuries occur suddenly. Therefore, chronic sports injuries are more common in endurance sports such as running or cycling. While chronic injuries don’t often require immediate attention, continued ignorance and good management techniques will only worsen the injury and hamper the recovery potential and timeline. Common signs of an overuse injury include a dull ache when resting the muscle, swelling, and pain when the area is in use. For the treatment of these injuries, athletes can refer back to the first two components of the RICE treatment method i.e. Rest and Ice. However, effective management of a chronic sports injury will depend not only on the short-term response but on the correction of several hampering elements. NOTE: DO NOT USE ICE IF YOU HAVE A CHRONIC CONDITION INVOLVING NERVE PAIN.
Short Term Recovery: Insufficient Recovery Time
One of the top elements to successfully managing chronic sports injuries is to allow for sufficient rest and recovery. The RICE method recommends 48 to 72 hours but the recovery time will be completely dependent on the injury, the muscle injured and other factors like the extent of the swelling. Some injuries such as tennis elbow can take 6-24 months to fully heal and excessive strain on the muscle is avoided.
While athletes can still play and train with an overuse injury, anti-inflammatory medication and following the RICE method should be followed immediately after games and practice.
Alternatively, reduce the frequency and intensity of use of the affected area, allowing it to heal. The number of rest days taken will depend on the person’s fitness level and any warning signs shown by their bodies. Soreness is normal after any exercise or physical activity but any stiffness or limited mobility point towards the need to rest the area.
Long Term Recovery and Pain Management: Poor Movement Control & Technique
The nature of chronic sports injuries means it can become recurrent and its recovery time is also extended. To avoid stopping the sport altogether, one of the best practices to implement is good movement control. In fact, a large percentage of chronic sports injuries can be attributed to the use of the poor technique or movement control by the person (also known as poor form). Simple corrections in posture when running, kicking a ball and even in the gym while doing squats reduces the strain on core muscles such as the back. Chronic lower back pain is prevalent for as much as 40 percent of athletes, according to a 2011 study Treatment Options For Low Back Pain In Athletes.
For overuse injuries, some variation of physical rehabilitation is normally recommended based on the sport. Strength training and conditioning can help reduce the chances of sports injuries and also rebuild the injured area. The American Heart Association and other health institutions recommend adding in resistance and muscle training at least twice a week to improve the flexibility of ligaments and the chance of a muscle being undertrained. Therefore, you should aim for a full-body resistance training routine. Sports goers can also supplement their muscle training with bodybuilding receptors, which can aid in muscle growth and repair. In addition, adding in a body conditioning exercise routine such as aerobics and stretching moves can help boost your range of motions.
Ignoring The Warning Signs Of A Flare Up
Finally, get to know your body and the warning signs of a chronic injury flareup. Noticing this in time makes all the difference between properly managing the injury and exacerbating it. These include reduced range of motion, swelling or joint pain and any tenderness in the area. Once you notice the warning signs, chances are that athletes can tackle the issue right away and avoid prolonged treatment and surgery.
For most people actively involved in a sport, injuries are a non-negotiable part of it, particularly overuse injuries. However, with the right approach to recovery and injury management, there is no reason for injuries to hamper their involvement and enjoyment of a sport they enjoy. The key is choosing to acknowledge it right away and practicing long term habits that promote a full recovery.
By Chrissy Phillips
