Overuse Injuries

Being able to move freely and easily is important to many of us, but overuse injuries can happen — and they're treatable. It's important to know the signs and symptoms of these types of injuries and what steps to take to prevent them.

If you find yourself with an overuse injury, the orthopaedic experts at Main Line Health will partner with you to create a treatment plan that gets you back to being active as soon as possible.

What are overuse injuries?

Overuse injuries are a common type of injury among athletes and those who are physically active. However, they don't only occur in athletes — they can be the result of common movements, like sleeping the wrong way or reaching into a cabinet. They can also be the result of repetitive movements at work, like if you're a painter or mechanic.

These injuries occur when the body is exposed to repetitive stress or strain over an extended period of time, often in the form of incorrect posture, poor technique, overtraining or lack of rest and recovery. Improper equipment and nutrition can also lead to overuse injuries.

Common overuse injuries

Medial tibial stress syndrome, commonly known as shin splints, refers to pain along the inner edge of the shinbone (tibia). It occurs when the muscles, tendons and bone tissue around the shin become overworked and inflamed due to repetitive stress or increased activity.

Shin splints symptoms include dull, aching pain that worsens during exercise and may improve with rest.

Treatment involves rest, ice therapy, compression, elevation and nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation. Stretching and strengthening exercises for the calf muscles, as well as gait analysis and proper footwear, can help prevent shin splints.

Patellofemoral pain syndrome, commonly known as runner's knee, is characterized by pain around or beneath the kneecap (patella). It commonly affects runners, but can also occur in other sports or activities that involve frequent bending of the knee. Runner's knee is caused by improper tracking of the kneecap, muscle imbalances, weak hip or thigh muscles, overuse or direct trauma to the knee.

Symptoms of runner's knee include:

• Dull, aching pain in the knee
• Swelling, grinding or popping sensation
• Pain worsened by activities like running, squatting or descending stairs

Treatment often includes rest, ice therapy, NSAIDs, knee bracing or taping and physical therapy exercises to strengthen the muscles. Proper running technique, appropriate footwear and gradual increase in training can help prevent this condition.

Achilles tendinitis refers to the inflammation of the Achilles tendon, which connects the calf muscles to the back of the heel bone. It typically occurs due to repetitive stress or overuse, sudden intense activity, improper footwear, tight calf muscles or biomechanical factors.

Symptoms of Achilles tendinitis include pain and stiffness at the back of the heel, which may worsen during physical activity or after prolonged inactivity.

Treatment consists of rest, ice therapy, NSAIDs, wearing appropriate footwear and stretching and strengthening exercises for the calf muscles. Physical therapy may also be required to enhance healing and improve biomechanics.

Lateral epicondylitis, commonly known as Tennis elbow, is an overuse injury characterized by pain around the outside part of your elbow due to inflammation in the muscles used during backhanded shots in tennis (or any other type of repetitive motion).

Symptoms may include:

• Tenderness at the point where the muscle attaches onto bone
• Radiating pain down your arm towards your wrist
• Weakness gripping objects with hands/fingers
• Difficulty extending arm fully

Treatment for this type of injury includes rest from aggravating activity, ice application three to four times per day, stretching exercises as prescribed by a physical therapist, taking NSAIDs if needed for pain and wearing an arm brace during exercise until full recovery has been achieved.

Risk factors for overuse injuries

Risk factors for overuse injuries include age, repetitive motion, lack of proper warm-up, poor posture and improper technique.

As people age, their joints become more stiff and less resilient to the strain of physical activity.

Repetitive motions done over a long period of time can cause wear and tear on the body's muscles and ligaments. Without adequate preparation before strenuous activities, athletes are more likely to experience an overuse injury.

Poor posture and incorrect technique when performing certain exercises or movements can put unnecessary strain on certain parts of the body. These cause parts of the body to bear more weight than necessary while engaging in physical activity.