Injury awareness and overuse prevetion
Big Sky High injury awareness and overuse prevention
Big Sky Athletics
Here at Big Sky we understand how important it is to properly treat injuries and work to prevent overuse injuries in multiple areas of athletics.
Big Sky Athletes on injury awareness and overuse injuries
"I think athletes should be aware of injuries as soon as they happen, coaches need to be aware of their players injuries. Overuse injuries can lead to other injuries so it is important to treat them as soon as possible."
-Michael Banna 1st team All State Fullback 2014,2015, 3 year varsity letterman
""Its pretty important, I've had many injuries that if I didn't take care of they would've kept me out the entire season. Overuse injuries can cause worse issues when they arent treated properly."
-Marcus Lingquist All-confernce track and All state in 2 events, 4 year varisty track letterman.
""Being aware of an injury is very important and needs to be handled seriously. All injuries are equally important to treat because who knows what they could lead to in the future."
-Hannah Coburn 3 all state track selctions and all conference selections in 3 events, 4 year varsity track letterman.
""As a competitive thletes its important to adress injuries maturely and responsibly. Overuse injuries are something Im around and have abused. In the culture today no one wants to take days off when in reality you need to listen to your body and treat it -Jake Tabish 1st team allstate and all conference basketball, Montana select team, 1st team all confrence tennis.
"Its important to pay attention to injuries because if not you can't compete to your full ability. Overuse injuries are a big part of swimming, I think its necessary that you take time to heal. -Nate Jourdonnais 4 year varsity swim letterman
"It is important to be aware of an injury and monitor it. Overuse injuries are important to treat and determine the severity of it and go from there."
-Braxten Wilcox 3 year varsity wrestler and 3rd place winner at weight in 2016, Allstate Polevaulter
OVERUSE INJURIES
Overuse injuries are very common in all levels of athletes and rarely do these athletes know what the issue may be or they may recieve an uncorrect diagnosis of their injury. Many athletes believe that the longer and harder they push themselves the more benefit they will recieve from their hardwork. Which this is true but there are many possibilites that these athletes can over work their muscles,tendons,ligaments and worst case scenario their bones.
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These injuries can linger on for a long period of time if not diagnosed and managed. Coaches and teammates are always worried about the sharp,sudden injuries such as sprains and tears but there is another issue that may be lingering within an athletes body that may hinder them severly in their ability to prefom.
This website was created to inform as many athletes as it can about the effects and dangers of overuse injuries.
"Work hard. And have patience. Because no matter who you are, you're going to get hurt in your career and you have to be patient to get through the injuries."
Randy Johnson
Work hard. And have patience. Because no matter who you are, you're going to get hurt in your career and you have to be patient to get through the injuries. Randy Johnson
Read more at: http://www.brainyquote.com/quotes/quotes/r/randyjohns480495.html?src=t_injuries
CONTACT Professional Help
Active Physcial Therapy
1410 S Reserve ​St, Missoula, MT 59801
Website: www.activeptsports.com
Tel:(406) 829-9600
Endurance Physio
214 E. Main St. Missoula, MT 5982
Website: endurancephysiohilary@gmail.com
endurancephysio.net
Tel:(406) 926-2150
Sapphire Physcial Therapy
1705 Bow St, Missoula, MT 59801
Website: www.sapphirept.com
Phone:(406)549-5283
Peak Performance Physical Therapy
1940 Harve Ave, Missoula, MT 59801
Website: www.peakptmt.com
Phone:(406)542-0808
Prentice, William E., and Daniel D. Arnheim. Arnheim's Principles of Athletic Training: A Competency-based Approach. Boston: McGraw-Hill Higher Education, 2009. Print.
Common Overuse Injuries
**KEY**
RICE=Rest,Ice,Compression, Elevation
NSAIDS=Non-Steroidal Anti-Inflammatory Drugs
Calaneal Stress Fracture (Heel)
Apophysitis of the Calcaneus (Heel)
Retrocalcaneal Bursitis (Lower achilles)
Causes: Calcaneal stess fractures occurs when a rapid occurance of impact on the heel. Very common in distance runners.
Signs and Symptons: Pain occurs when weight is applied to the heel or when impact on the heel increases amount of pain. Pain continues after workout concludes,
How to manage: 2 to 3 weeks of rest with active range of motion exercises including the ankle and foot.
Causes: Occurs in young active athletes, this is similair to Osgood-Schlatters disease. Becomes inflamed when activity occurs.
Signs and Symptoms: Pain is felt in the posterior of the heel just below where the achilles tendon attaches. Pain occurs also when a vigorous activity and ceases during cool down period.
How to manage: Best treated with ice,stetching and rest. Antiinflamitory medicine can be taken and a heel life can be preformed to relive stress as well.
Causes: This is when the bursa that lies between the achilles and the calcanues becomes inflammed. Often caused from pressure and rubbing of a shoes heel counter.
Signs and Symptoms: Swelling on both sides of heel cord, pain may be caused when palpating the bursa. Overtime a bony callus may begin to form.
How to manage: Strecthing the alliches routinely, a heel lift may reduce stress, larger shoes with wider heel counters. Also RICE and NSAIDS should be preformed and applied.
Second Metatarsal Stress Fracture (Toe)
Causes: The casues for a second martararsal stress fracture is when the 1st metatarsal is abnormally small and since the 1st bears most the weight the abnormal shortness causes all the weight to be placed on the 2nd metatarsal which causes stress.
Signs and Symptoms: General stress fracture characteristics, pain during and after activity, point of tenderness, callus is likely to form under the head of the second metatarsal.
Management: orthotic medical wedge is recommended.
Plantar Fasciitis (Heel)
Causes: Tension that develops in the plantar fascia with extension of the toes and a depression of longtitutinal arch when weight bearing. Usually caused by weight being shifted to the ball of the foot causing more tension on the plantar fascia. Plantar Fasciitits can occur in athletes if they have pescavus which is when there is little movement in the foot or pes planus which is too much movement in the foot. Shoes maybe a cause as well if the shoe doesnt have ample arch support. Running on soft soles may also cause Plantar Fasciitis.
Signs and Symptoms: Pain in anterior medial heel typcially where the calcaneus and plantar fascia attach, Pain may occur when the athlete wakes in the morning or applies weight after a long period of time, Pain may reduce after movement starts, heel spir may develop at the attachment of the plantar fascia.
Management: Orthotic Therapy, an unregularly deep heel cup, orthotic should be worn at all times, can use a tennis ball and roll foot back and forth which will stretch the plantar fascia.
Metarsal Stress Fracture (Toe)
Causes: This is the most common stress fracture in the foot. Also known as a march fracture. Often occurs in runners who have changed their trainning like increaing distance or running on different angles of elevation or different surfaces.
Signs and Symptoms: 2 to 3 weeks of dull pain will start to occur during exercise, pain will progress during rest. Pain will be general and not pinpointed until it begin to progress.
Management: 2 weeks of rest and 2 to 4 days of patrial weight, returing is gradual process. Orthotic can take stress off the second metatarsal.
Sesamodoiditis (Foot)
Causes: Sesamoiditis is when the there has been repetitive hyperextension of the first metatarsal (big toe) . Very common in basketball players.
Signs and Symptoms: Pain begins to occur when an athlete begins to push off, pain also will be directly under the first metatarsal.
Management: Usually treated with metatarsal orthotics such as pads or arch supports.
Metatarsalgia (Lower Calf)
Causes: Metatarsalgia is usually causes when there is limited extensibility in the gastrocnemius or soleous. When a athlete begins to the sorten their midstance phase (inbetween steps) and increase their toe-off phase (Pushing off toe) can cause more pressure to the forefoot. A heavy callus will begin to form in the area of the pressure. Metatarsalgia can also be caused by a failure in matatarsal arch.
Signs and symptoms: The transverse arch (top of the foot arch) begins to start flatten and the Second through Fourth metatarsal begin to indent and will cause pain.
Management: Usually treatment consists of placing a placing a orthotic pad under the indenting metatarsals.
Patellar Tendinitis (Knee)
Causes: Patellar tendinitis can be causes in many ways such as running, kicking and jumping. Sharp or rapidly occuring forces may insight pain.
Signs and Symptoms: Pain occurs just bellow the patella. There are 3 stages of Patellar Tendinitis
-Stage 1: Pain occurs after activity ceases
-Stage 2: Pain will occur during and after activity but still can participate.
-Stage 3: Pain still occurs during and after activity and hinders athletes preformance
Management: Icing the patella tendon, heat stimulation, whirpool, a small exercise to engage the patella before competition. Straps and bands may be placed on the patella for compression.
Larsen-Johansson Disease and Osgood-Schlatter Disease (Knee)
Causes: Osgood-Schlatter diseases is typically causes by rapid occrunces of the patellar tendon tearing at the bone.
Larsen-Johansson Disease is pretty similair to Osgood-Schlatter but it occurs on the inferior pole of the patellar tendon. Typically though to be causes by large amount of rapid strain on the patellar tendon.
Signs and Symptoms:
Swelling,hemorrhage, and most likely the deteriorating of the apophysis. Pain occurs when jumping, running and kneeling.
Management: A large decrease in stressful activities, Ice knee before and after activity, strengthening muscles around such as quadriceps and hamstrings.
Runners Knee
Causes: Distance runners, joggers and sometimes cyclists may experience Runners Knee.
Signs and Symptoms:Ilitibal band friction syndrome is a type of Runners Knee that will occur more in runners and cyclists which is where more friction is caused over the femoral condyle. The other type of runners knee is called Pes anserinus tendinitis or Brusitis. This is when inflammation occurs where the sartorius,gracilis, and semitendinosous muscles join.
Management: Cold packs or ice massage before and after activity, a proper warm up with stretching. Also avoiding activities that aggravate the areas.
Lateral Epicondylitis (Tennis Elbow)
Causes: Typically casued by repetitive extension of the forearm, usually common in tennis,pitching,golf, javelin throw.
Signs and Symptoms: Pain occurs on the more lateral side of the elbow,, pain begins to become worse until the elbow begins to weaken and become unfunctional. Pain occurs when wrist is extended forcefully.
Management: RICE* and NSAIDS*(see key at top), stretching, wearing compression elbow sleeve.
Medial Epicondylitis (Inner Elbow)
Causes: Forceful movements involving the elbow such as pitching,racquetball,golfing and javelin throw.
Signs and Symptoms:Very similari to Lateral Epicondylitis. Pain caused by forceful extensions and flexions of wrist.
Management: Sling rest, counterforce brace, severe cases 7 to 10 days of rest.
Anterior Tibialis Tendinitis (Leg)
Causes: Common in individuals that run down hill for long periods of exercise.
Signs and Symptoms: Point where the anterior tibialis tendon is very painful. Very painful when stretched or contracted.
Management: Rest, Ice, Stretching before activity.
Posterior Tibialis Tendinitis (Leg)
Causes: Very common in athletes that are overly active or have pronated feet. There is rapid microtrauma when the athlete performs actions such as cutting and jumping.
Signs and Symptoms: Pain occurs on the inner ankle and swelling may occur. Point of pain is right behind medial malleolus (inner Lower ankle).
Management: **RICE and **NSAIDs (see key at top) should be used and severe cases should include a non weight bearing cast.
Fibularis Tendinitis (Leg)
Causes: Athletes with an abnormally high arch may be subjected to this type of tendinitis.
Signs and Symptoms: Pain is felt on the outer lower ankle when the athlete is pushing off the ball of the foot during activities such as running,jogging,cutting and turning.
Management: **RICE and **NSAIDs (See Key at top), appropriate warm up, and a possible elastic tape.
Medial Tibial Stress Syndrome (Shin Splints)
Causes: Very common overuse injury, mostly common in running and jumping exercises. Shoes that provide the wrong support and improper training may also be a cause.
Signs and Symptoms: There are 4 grades of Shin Splints
Grade 1:Pain occurs before activity
Grade 2:Pain before and after activity
Grade 3: Pain occurs before,during and after
Grade 4: Pain is too much to participate
Management: Activity Modification,Arch taping and circumferential tape should be placed where the pain is most common
Compartment Syndrome (Leg)
Causes: Can be caused by a blunt force to one of the four compartments. Also less severe case caused by running and jumping.
Signs and Symptoms: Very deep pain,tightness, and swelling. Circulation is reduced and pain involved when stretching muscles in that area. Considered an Emergency.
Management: Physician diagnosed, may require fasciotomy.
Stress Fracture of the Tibia or Fibula (Leg)
Causes: Distance runners suffer from these injuries a lot, training errors and sometimes nutrition issue.
Signs and Symptoms: Pain is felt during activity, usually more pin pointed pain.
Management: Cast or crutches, may return to actvity if pain is no longer prevelant after 2 weeks. Gradual increases in running.
