Preventive Care: Staying Active & Injury-Free This Summer

During the summer months, emergency room report record high upticks amounting to 40,000 visits daily. This is no surprise as the warm weather arrives, outdoor activities become more popular and activity levels increase. But with increased physical activity also raises the risk of injuries, especially overuse injuries.

In this post, we’ll explore common summer overuse injuries and highlight how physical therapy can aid in both recovery and prevention. With these insights and preventive care tips, you’ll be set to stay active and healthy all summer long!

What are Overuse Injuries?

Overuse injuries stem from repetitive stress and strain when muscles, tendons, and bones are overworked without proper rest. This can result in persistent pain and inflammation that can make daily activities more difficult.

These injuries often develop gradually from minor, unhealed damage but can significantly impact daily activities and athletic performance if not managed properly. Preventing these injuries is crucial for maintaining an active lifestyle and avoiding long-term health issues.

Common Overuse Injuries and Physical Therapy Interventions

In the following section, we will explore various common overuse injuries, delving into their causes, symptoms, and effective physical therapy interventions. These insights will equip you with the knowledge to spot the warning signs to stay ahead of the game this summer.

Shin Splints

Shin splints (Medial Tibial Stress Syndrome) frequently affect runners and those engaging in high-impact activities. This injury results from repetitive stress on the shinbone and surrounding tissues.

• Causes: Repetitive motions, improper footwear, and sudden increases in activity overload the muscles and tendons, causing inflammation and pain.
• Symptoms: Pain along the inner edge of the shinbone, along with swelling and tenderness.
• Physical Therapy Interventions: Modify activities to prevent further strain, incorporate stretching routines for flexibility, and perform eccentric exercises to strengthen affected muscles, reducing stress and promoting recovery.

Shoulder Injuries

Shoulder injuries, including rotator cuff tendinitis and impingement, often occur from activities due to overuse and poor technique.

• Causes: Overuse, poor technique, and muscle imbalances contribute to shoulder injuries. Repeated stress without proper form or rest leads to inflammation and pain.
• Symptoms: Pain, inflammation, and weakness in the shoulder, making everyday tasks challenging.
• Physical Therapy Interventions: Targeted stretching and strengthening exercises restore shoulder function and reduce pain. Adjusting activity levels and improving technique are also key to reducing strain and preventing future issues.

Tennis Elbow and Golfer’s Elbow

Both conditions arise from repetitive motions stressing the forearm muscles and tendons, affecting anyone performing repetitive arm and wrist movements.

• Causes: Repetitive arm and wrist movements, poor technique, and inadequate warm-ups create excessive strain on the elbow, causing discomfort and pain.
• Symptoms: Tennis elbow causes pain on the outside of the elbow, while golfer’s elbow affects the inside, making gripping or lifting difficult.
• Physical Therapy Interventions: Stretching and strengthening exercises relieve pain and improve function. Preventive care techniques to improve form help lower the risk of future setbacks.

Knee Injuries

Knee injuries, such as strains and sprains, are common in activities involving jumping, running, and sudden changes in direction.

• Causes: Overuse, improper landing techniques, and muscle imbalances put excessive stress on the knee joint, leading to injury.
• Symptoms: Pain, swelling, bruising, and instability signal the need for knee care and rest.
• Physical Therapy Interventions: Manual therapy eases pain and restores function, while targeted strengthening exercises support the knee. Proper form training ensures safe movement patterns, aiding recovery and preventing future issues.

Ankle Sprains

Ankle sprains occur when the ligaments supporting the ankle stretch or tear, often due to sudden twisting or improper landings.

• Causes: Sudden twisting motions, uneven surfaces, and overuse strain the ligaments, causing injury.
• Symptoms: Pain, swelling, bruising, and instability indicate the need for immediate care.
• Physical Therapy Interventions: Manual therapy reduces pain and swelling, while strengthening and balance-training exercises improve ankle stability and prevent future injuries, restoring function and getting you back on your feet.

Preventive Care Tips

During the summer, high activity levels can easily lead to overuse injuries, making preventive care essential for maintaining an active lifestyle. To help you stay injury-free and enjoy your favorite activities, here are some preventive care tips to incorporate into your summer routine:

• Warm-up and Cool-down Routines: Prepare your muscles and joints with a thorough warm-up before activity and aid recovery with a cool-down afterward. These practices reduce the risk of overuse injuries by ensuring your body is ready for physical activity and recovers properly.
• Proper Equipment and Technique: Use the right equipment and maintain proper form. Incorrect technique and inadequate gear can place undue stress on specific areas, leading to overuse injuries.
• Gradual Progression of Activity Levels: Increase the intensity and duration of activities gradually. Abrupt changes can overload muscles and tendons, leading to overuse injuries. Gradual progression allows your body to adapt and build strength over time.
• Cross-training and Rest Days: Incorporate a variety of activities and ensure rest days. Cross-training balances muscle use, preventing overuse injuries, while rest days allow recovery and repair.
• Stretching: Incorporate regular stretching into your routine to maintain flexibility and range of motion. Stretching helps to relieve muscle tension, improve circulation, and prevent stiffness, all of which contribute to reducing the risk of overuse injuries.
• Seek Professional Guidance: Work with a physical therapist to develop a personalized preventive care plan. A physical therapist provides expert advice on exercise techniques, monitors progress, and adjusts routines to prevent overuse injuries effectively.

Breakthru’s Role in Preventive Care

With the excitement of summer activities comes the need for vigilance against potential overuse injuries. At Breakthru Physical Therapy & Fitness, our licensed physical therapists are dedicated to providing efficient and research-backed solutions to prevent and treat injuries. Physical therapy isn’t just for recovery—it’s also a proactive approach to prevent injuries before they occur. Using both hands-on therapy and specialized modalities, we create personalized treatment plans tailored to each patient’s specific needs. By addressing common overuse injuries with customized care, we help you stay active, pain-free, and strong.

Enjoy your summer to the fullest doing what you love and schedule an appointment with us today!