Summer Fun, Not Summer Pain: Avoiding Overuse Injuries

Summer has arrived! This is the time for sunshine and outdoor adventures, not being out of commission with an overuse injury. Whether you're a seasoned athlete or just enjoying some recreational activities, it's important to understand how to prevent these common setbacks. Our sports medicine doctors have more on how to avoid the pain of overuse injuries and keep you active and healthy all summer long.

What Are Overuse Injuries?

Overuse injuries occur from repetitive motions or excessive stress on muscles, tendons, ligaments, and bones. Unlike acute injuries, such as a sprained ankle or a pulled muscle, overuse injuries develop gradually over time. They often start as minor aches and pains, but these pains can worsen into more serious injuries if left unchecked. Some summertime overuse injuries commonly seen by our sports medicine doctors include:

  • Runner's Knee (Patellofemoral Pain Syndrome): Pain around the kneecap, generally caused by repetitive running or jumping.
  • Tennis Elbow (Lateral Epicondylitis): Pain on the outside of the elbow, common in racquet sports.
  • Golfer's Elbow (Medial Epicondylitis): Pain on the inside of the elbow, often caused by repetitive swinging motions.
  • Swimmer's Shoulder (Rotator Cuff Tendinitis/Impingement): Shoulder pain and weakness, common in swimmers due to repetitive arm movements.
  • Shin Splints (Medial Tibial Stress Syndrome): Pain along the shinbone, often caused by running on hard surfaces or increasing activity too quickly.
  • Achilles Tendinitis: Inflammation of the Achilles tendon, which connects the calf muscle to the heel bone, commonly seen in runners and jumpers.

Summer Overuse Injury Prevention

Thankfully, overuse injuries can generally be prevented by taking a few precautions as you engage in your favorite activities. First, don't try to do so much too soon. You may be enthusiastic about improving your golf game, for instance; but it is important to gradually increase the intensity and duration of your conditioning so that your body has time to adapt. Be sure to also include a warm-up with your activity to engage your muscles and prepare them for movement. Adding a cooldown will also relieve soreness and help prevent injury. Cross-training can also be beneficial in that it helps to avoid overloading one muscle group.

Proper technique is important in many sports that require specific movement patterns and body positioning, like swimming, weight lifting, or tennis, to name a few. Do research on your own or consult with a coach to understand the best technique to prevent injury and (bonus!) improve your game or personal best.

Keep in mind that rest and recovery are also important in your training and in preventing overuse injuries. Give your body time to recover and repair damaged muscle tissues so you can get back to your activity stronger than before.

Enjoy Your Summer Activities Free of Injury

Remember to listen to your body, progress gradually, and prioritize rest and recovery to avoid overuse injuries. Our experts at Tri-County Orthopedics want you to get out there and have a great, active summer free of pain. If you do find yourself with aches or pains or an acute injury, be sure to schedule an appointment with one of our sports medicine doctors for an accurate diagnosis and effective treatment plan. Please call (973) 775-9283 or request an appointment online today.