Overuse Injuries: Causes, Prevention, and Rehabilitation Strategies

Introduction

People involved in extreme fitness training and hardcode sports training are at risk of overuse injury. It is most common in athletes, fitness trainers, and people involved in heavy-loading work. However, it is also seen in normal people. Repetitive movement of muscle, ligaments, and bones results in overuse injuries. It causes pain, discomfort, Limited range of motion, and sometimes permanent restriction from sports. In most cases, people get relief through conservative treatment, which includes rest, ice, compression, and elevation. However, severe cases need surgical intervention followed by rehabilitation.

What Is an Overuse Injury?

When an injury occurs due to repetitive movement of muscles, ligaments, and bones, it is known as an overuse injury. It is also known as cumulative trauma disorder or gradual onset injury/repetitive strain injury and sports injury. The same movements repeatedly occur with minor injuries again and again over the same place, causing overuse injury over a period of time. An extra burden of load over certain ligaments and muscles results in injury. Initially, it can cause a little bit of pain, but with time, the micro-injury becomes severe and causes excruciating pain, discomfort, Limited range of motion, and restriction to work or sport. Repetitive trauma does not allow the tissue to repair itself. If a sports person or fitness trainer does not take proper rest after a set of exercises and keeps doing sports and training, then there are a lot of chances of overuse injuries.

What Are the Causes of Overuse Injuries?

An overuse injury affects muscles, ligaments, and joints of the body. Causes of overuse injury are listed below -

• Doing a physical activity for long hours without any breaks turns into an overuse injury.

• Doing exercise without rest can result in overuse injury as the tissues are not getting enough time to repair themselves.

• Suddenly, starting too many exercises and going very fast can result in an overuse injury.

• Doing repetitive exercises is the most common cause of overuse injury.

• Lack of knowledge about techniques increases the load on the muscles and other tissues of the body and results in an overuse injury.

• Any previous injury can also cause an overuse injury.

• Lack of training.

• Bad shoes.

• Muscle weakness.

What Are the Risk Factors for Overuse Injury?

Risk factors for overuse injury should consult a doctor or a fitness trainer before starting exercises or sports. Risk factors for overuse injuries are listed below -

• Aging older people have a high chance of overuse injuries. Aged people should always consult with a doctor or fitness trainer about their medical condition and fitness level before adding exercise or sports to their routine. The doctor will advise which exercise to do and which exercises are beneficial.

• People with medical conditions, muscle weaknesses, or bone diseases are at risk for overuse injuries.

• Females with low calcium and weak muscles are at risk for overuse injuries.

What Are the Preventive Measures for Overuse Injuries?

Overuse injuries are preventable with some steps. Some steps for the prevention of overuse injuries are listed below -

1. Cross-Training Exercises - Repeating the same exercises over and over again results in an overuse injury. Repetitive actions avoided in cross-training exercises are helpful. Cross-training exercises are basically a combination of two or more exercises. These exercises help in the removal of repeated activity and the involvement of different muscle groups during exercises. Different exercises like walking, swimming, weight training, and yoga can be added to decrease the overloading of one muscle.

2. Start Slow - Whenever anyone wants to start exercises for sports, this should always start with a small number of exercises. Once they get used to it, then they can add up more exercises to the routine. Similarly, keep the speed of exercise always slow And speed off gradually. A sudden increase in physical activity can lead to overuse injuries. Always start with moderate exercises with a proper warm-up, and after exercises, let the body cool down properly.

3. Proper Training and Technique - This is the most important aspect of preventing overuse injuries. Lack of proper training and technique definitely results in overuse injury and also causes other types of difficulties. Always take proper training before starting any exercise or sports. Supervision of coaches and fitness trainers are very much of help.

4. Protective Gear - Protective gear and proper shoes are very important for the prevention of overuse injuries. Good shoes provide protection and stability and help in proper landing.

What Are the Types of Overuse Injuries?

Types of overuse injuries are listed below -

• Hamstring strain injury.

• Stress fracture.

• Shoulder impingement.

• Tennis elbow\ Lateral epicondylitis.

• Achilles tendinitis.

• Runner's knee.

What Are the Treatments for Overuse Injury?

Mostly, overuse injuries can be treated by conservative treatment. Which include -

• Rest - Overuse injuries are caused by repeated motion and activity, which is why it is important to stop all activity for a period of time and get proper rest to promote healing. Proper rest helps in decreasing discomfort and pain and increases healing.

• Ice - Ice application over the injured area reduces pain and swelling. Direct application of ice over the injured area is not recommended because it causes ice burns. It is better to wrap the eyes inside a towel and then apply. Ice application two to three times a day for five to ten minutes is beneficial.

• Compression - Warm bandages are used for compression of the injured area. It helps in the reduction of inflammation and discomfort.

• Elevation - Flight elevation of the injured area decreases the blood flow to the injured part and reduces inflammation.

• Medications - Nonsteroidal anti-inflammatory drugs like Ibuprofen and Naproxen are helpful in pain and inflammation relief.

• Rehabilitation - Rehabilitation increases the range of motion and flexibility of joints and injured areas. After conservative therapy or surgical intervention, rehabilitation follow-up is important. It helps in early return to sports or normal routine.

• Surgery - More serious cases that are not able to be treated with conservative therapy should be treated with surgical treatment.

Conclusion

Overuse injuries are a common type of injury during sports, physical training, or regular work. It is caused due to repetitive movement and excessive overloading of muscles, tendons, and joints. These injuries cause pain, discomfort, and Limited range of motion to the arms, legs, or any other injured area. Sometimes, these injuries are serious as they can result in permanent restrictions to the sports for exercise. Old age people, females, and people with medical conditions are at risk of overuse injuries. Overuse injuries can be prevented by proper training and awareness about injuries. Treatment for overuse injuries includes conservative and surgical treatments.