Does your child follow a demanding game and practice schedule? Or do you have an intense workout routine? If so, you or your child could be at risk for overuse injuries.
“Overuse injuries are caused by repetitive movement of the muscles, tendons, and bones around a joint,” said Evan Lederman, MD, with Banner – University Medicine. “Excessive activity, an overly intensive training schedule, poor technique and lack of proper equipment can all contribute to these injuries.”
What causes overuse injuries?
Overuse injuries often result from repetitive actions that stress the body without allowing adequate time for recovery. Factors such as poor physical condition, improper training techniques or ill-fitting sports equipment can increase the risk.
How to prevent overuse injuries
Proper preparation and recovery are key to avoiding overuse injuries. Follow these tips to stay safe:
- Train properly: Warm up and stretch before activities. Gradually increase the intensity of your training to give your body time to adapt.
- Use the right equipment: Make sure your sports gear fits well and is appropriate for your activity.
- Prioritize rest: Schedule regular rest days to allow muscles, tendons and bones to recover and grow stronger.
Overuse injuries in young athletes
Children and teens are particularly vulnerable to overuse injuries because their muscles, tendons, and bones are still growing. Recovery time is essential for strengthening their bodies and preventing injuries.
“Young athletes should avoid playing one sport year-round,” Dr. Lederman said. “The repetitive motion from focusing on a single sport can lead to serious injuries over time.”
For example, young pitchers should monitor their pitch counts and limit how often they pitch. Overpitching can result in injuries that might sideline them for weeks—or longer.
Overuse injuries in adults
Adults can also experience overuse injuries, often due to irregular training schedules or being out of shape. As we age, our flexibility and strength naturally decrease.
“We have less flexibility and strength as we age, even if we don’t want to admit it,” Dr. Lederman said. “Adults need to be careful not to overdo it and should listen to their bodies.”
If you feel pain in a muscle or joint, take a break. Ignoring pain can lead to more serious injuries that take longer to heal.
How to treat overuse injuries
If you suspect an overuse injury, the first step is to rest and allow your body to recover.
“Continuing to play with an injury can lead to stress fractures or muscle and tendon tears that may require advanced treatment such as physical therapy or surgery,” Dr. Lederman said.
See a physician if your symptoms persist. Dr. Lederman recommended contacting a doctor if you experience:
- Pain that doesn’t improve with rest
- Pain lasting longer than two weeks after stopping the activity
- A sense that something is clearly wrong
A sports medicine provider can diagnose your injury and create a treatment plan to help you regain strength and flexibility. They can also evaluate your technique, equipment and training schedule to reduce the risk of future injuries. When you’re ready, they’ll help you ease back into your activity at a pace that works for your body.
How to find expert care for overuse injuries
If you or your child are struggling with an overuse injury, a sports medicine specialist can help. These experts diagnose injuries, create personalized treatment plans and provide guidance to prevent future issues.
If you need help finding the right care, explore Banner Health’s resources for athletes of all ages, from sports medicine to pediatric and adult orthopedic services.
Recommended reading
- How to Prevent and Recognize Stress Fractures
- Here’s What Can Happen to Your Body When You Work Out Too Much
- Play More Than One Youth Sport for Better Mental Health
