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Prevention and Caring of Overuse Injuries Clinic
Burt DeWeese, Physical Therapist, MCMT, at Rebound Physical Therapy provided hands-on and scientific advice on the most common overuse injuries and how to help prevent them. We will soon post visuals of recommended stretch exercises!
Overuse injuries are commonly defined as the body’s inability to keep up with the repair of the damage created by repetitive microtrauma.
Most problems arise from:
- Muscular Imbalances
- Decreased Flexibility
- Poor Mechanics
-
Over or under training
Common Overuse Injuries Care:
1.) Plantar Fasciitis PRICE
2.) Shin Splints Decrease training load
-Anterior Seek medical assistance
-Posterior 10 % rule for return to activity
3.) Achilles Tendonitis Correct biomechanical problems
4.) Anterior Knee Pain bike fit, running technique, swim
-Chondromalacia stroke, shoe wear/orthotics
5.) Hamstring Injuries
6.) Iliotibial (IT) Band Syndrome
7.) Swimmer’s Shoulder
Keys to preventing injuries:
- Recognize training errors that lead to injury
- Recognize early signs of an injury
- Address injuries as soon as possible
- Have a training plan
Strengthening Activities: Flexibility Activities:
Lower Extremity Circuit Hips Lats
Scapular stabilization Hamstrings Pecs
Core stabilization Calves Spiderman crawls
Ankle
