Injury & Rehabilitation Information

Below is information on various injuries often seen in the training room.

THIS IS NOT DESIGNED AS A DIAGNOSTIC TOOL OR TAKE THE PLACE OF A MEDICAL PROFESSIONAL!

Rather, it is to help you with some ideas on what you can do for some of the common injuries that you may have been diagnosed with and to give you some guidance on your course of action. 

Ankle Sprains & Ankle Pain

Ankle pain can be caused from numerous reasons including sprains, overuse, and excessive pressure on the area.

Ankle sprains are one of the most common injuries that occurs to the entire body. 80-85% of all ankle spraing usually involve a person sustaining an inversion sprain, where the sole of foot is rotated inward. A typical ankle sprain has the following signs and symptoms.

Signs & Symptoms of Ankle Sprains & Ankle Pain

• Swelling, especially on the outside of the ankle. Sometime is will look like a golf ball has been inserted under your skin.
• Pain with movement, especially in the direction of the initial injury.
• Pain walking, running, etc.
• If you are unable to place any kind of weight on the foot or ankle, an x-ray is suggested.

Treatment for Ankle Sprains & Ankle Pain

• Initial treatment should involve the practice of P.R.I.C.E.:
  • Protection: If you can walk normally, use crutches until you can. It is sometimes a good idea to also wear and ankle brace or other protective device as it heals.
  • Rest: Do not use the area in any painful way.
  • Ice: Place crushed ice on the area for 20 minutes at a time, waiting a minimum of 60 minutes between applications. If you use a refreezable commercial ice pack, place a barrier between your skin and the pack.
  • Compression: Wrap the area with an elastic bandage to try and limit swelling.
  • Elevation: Try to place the injured area at the level of your heart or higher when you can to limit swelling.
• As pain starts to decrease, gradually start moving the ankle up and down, in and out, letting pain be your guide.
• When you can move your foot and ankle without a lot of pain, you can start on the initial exercises.

Hamstring Strain & Pain

Pain located in the back of the leg typically indicates a hamstring that is either strained (pulled) or about to be! This injury is caused from various reasons such as overuse and excessive pressure on the area.

 Hamstring strains most commonly occur at the beginning of a season when the body is still getting used to the increased activity level. A typical hamstring strain has the following signs and symptoms.

Signs & Symptoms of Hamstring Strain & Pain

• A tightness feeling. Often times, the more your try to stretch it, the tighter it will feel. 
• Pain with movement, especially as the speed of the activity increases.
• Pain walking, running, etc.
• Discoloration will typically only be present with a severe strain.

Hamstring Strain & Pain Treatment

• Initial treatment should involve the practice of P.R.I.C.E.:
  • Protection: If you can walk normally, use crutches until you can. 
  • Rest: Do not use the area in any painful way.
  • Ice: Place crushed ice on the area for 20 minutes at a time, waiting a minimum of 60 minutes between applications. If you use a refreezable commercial ice pack, place a barrier between your skin and the pack.
  • Compression: Wrap the area with an elastic bandage to try and limit swelling and support the area.
  • Elevation: Try to place the injured area at the level of your heart or higher when you can to limit swelling.
• As pain starts to decrease, gradually start working to increase the movement and strength, letting pain be your guide.
• Returning the area to a pre-injured state is extremely important to prevent recurring problems and from it happening again. You can start on the initial exercises.

Lower Back Pain

Low back pain can happen anywhere between the ribs and the legs. It bears a majority of the body's weight and can be injured when you lift, reach, or twist. It is not uncommon for almost everyone to have low back pain at some time in their lifetime. Once you have low back pain, you are highly likely to have it again at some point in the future.

Causes of Low Back Pain can include

• Overuse, strain, or injury
• Aging
• Herniated disc
• Arthritis
• Compression Fractures
• Illness
• A spine program you were born with

Signs & Symptoms of Lower Back Pain

• Pain can be either a dull, general ache or sharp and shooting
• Pain can be in a small area or over the entire back
• Muscle spasms may be present
• Potentially causes leg symptoms such as numbness or tingling

Treatment for Lower Back Pain

• Elimination of the activities that cause pain
• Strengthening and stretching exercises. A sample program is pictured below.
• Massage
• Heat before activity and ice after activity
• Spinal manipulation by a licensed professional

Low Back Pain prevention strategies

• Practice good posture when you sit, stand, and walk
• If you sit or stand for long periods of time at school or work, make sure your chair has good back support
• Get regular, low-impact exercise such as walking, swimming, or stationary bike
• Stretch well and often, especially after activity
• Wear good, supportive shoes
• When lifting, use proper technique and do not lift things that are too heavy
• Watch your weight. Being too heavy, especially around your waist, puts extra stress on your back

Neck Pain

Neck pain is a common occurrence. Neck pain can occur from a variety of causes, including:

• Muscle Strains from overuse, poor posture, working too long hunched over a computer, etc.
• Nerve compression. Often from herniated disks or bone spurs in the vertebrae
• Injuries, such as whiplash
• Worn Joints and disease

Treatment for Neck Pain

• Apply heat before activity and ice after activity
• Stop any painful activities to help calm your symptoms and reduce inflammation
• Perform slow range-of-motion exercises to gently loosen up the neck muscles.
• Massage
• Neck support when sleeping
• Joint manipulation by a trained professional can be helpful
• Strengthening and stretching exercises

Neck pain prevention strategies

• Use relaxation techniques and regular exercise to prevent unwanted stress and tension in the neck muscles
• Learn and utilize stretching exercises for your neck and upper body
• Use good posture, especially if you sit at a desk all day. Keep your back supported and limit time hunched over a computer
• Make sure your pillow is properly and comfortably supporting your head and neck
• Use seat belts and bike helmets to prevent injuries

Patellar Tracking & Kneecap Pain

One of the most common injuries that occur in all activities is knee pain centered in or around the patella (kneecap). Sometimes, this pain can be referred to as patellofemoral pain syndrome. This injury is seen in runners, jumpers, basketball players, volleyball player, etc. Typically, this injury is the result of overuse activities, but can also we caused by a direct blow to the area, weak or unbalanced muscles in the area, bone alignment issues, or feet alignment problems. Usually, with a reduction of painful activities and strengthening of the quads, especially the VMO (Vastus Medialis Oblique), individuals will start to notice a reduction in pain.

Individuals with this general knee complain of pain

• Usually in front of your kneecap, though it could be around or behind it
• When you bend your knee to walk, squat, kneel, run, or even get up from a chair
• Getting worse when you walk downstairs or downhill
• The area around your knee could swell, or you might hear popping or have a grinding feeling in the knee.
• The pain can be present during exercise, after exercise, or on a consistent basis.
• The area may be painful to touch.

Regardless of the causes of this knee pain centered around the kneecap, the general treatment protocol is the same. Treatment for patellar tracking and kneecap pain can include:

• Rest. Alter any activities that cause you pain to ones that don't. For example, try swimming or stationary biking instead of running.
• Ice for 20 minutes, 2-3 times a day. You should wait a minimum of 1 hour between applications.
• New or better supportive shoes. If it is determined that you are pronating when you run, buying shoes to correct that or adding in arch supports can help the problem.
• Stretching and exercises. Examples of such stretching and strengthening exercises are below.

How long with this knee injury last?

• There is no way to predict how long it will take for this general pain to go away. It all depends on what is causing it and how well you take care of them.
• The most important thing you can do is to take the time to heal. This pain will not just get better or disappear by pushing through the pain.

Prevention strategies

• Always wear shoes with good support and padding
• Always properly warm up before you work out and then properly cool down when you are done. A thorough stretching routine should be part of this cool down.
• Build up your resistance over time. If you know you are going to be starting an activity or sport that requires a lot of running or jumping, start working out ahead of time.
• Build up the strength and endurance of your thigh muscles, especially your VMO. 

Quadricep Strain & Pain

Pain located in the front of the leg or at the top of the thigh typically indicates a the quadriceps are either strained (pulled) or about to be! This injury is caused from various reasons such as overuse and excessive pressure on the area.

Quadricep strains most commonly occur at the beginning of a season when the body is still getting used to the increased activity level. A typical quadricep strain has the following signs and symptoms.

Signs & Symptoms of Quadricep Strain & Pain

• A tightness feeling. Often times, the more your try to stretch it, the tighter it will feel. 
• Pain with movement, especially as the speed of the activity increases.
• Pain walking, running, etc.
• Discoloration will typically only be present with a severe strain.

Treatment for Quadricep Strain & Pain

• Initial treatment should involve the practice of P.R.I.C.E.:
  • Protection: If you can't walk normally, use crutches until you can.
  • Rest: Do not use the area in any painful way.
  • Ice: Place crushed ice on the area for 20 minutes at a time, waiting a minimum of 60 minutes between applications. If you use a refreezable commercial ice pack, place a barrier between your skin and the pack.
  • Compression: Wrap the area with an elastic bandage to try and limit any swelling and support the area.
  • Elevation: Try to place the injured area at the level of your heart or higher when you can to limit swelling.
• As pain starts to decrease, gradually start moving the ankle up and down, in and out, letting pain be your guide.
• Returning the area to a pre-injured state is extremely important to prevent recurring problems and from it happening again. You can start on the initial exercises.

Shin Splints

One of the most common injuries that occur in all running based activities is medial tibial stress syndrome, or shin splints. They are the cause of 13% of all running injuries.

What do shin splints feel like?

• A dull, aching pain in the front of the lower leg. It may be located along either side of the shin bone or in the muscles.
• The pain can be present during exercise, after exercise, or on a consistent basis.
• The area may be painful to touch.
• Swelling in the area my not be seen but the swelling can sometimes irritate the nerves in the feet, causing them to feel week or numb.

Shin splints aren't really a single medical condition. Instead, they are a symptom of an underlying problem. They can be caused by:

• Irritated and swollen muscles, often caused by overuse.
• Overpronation, or "flat feet". A lack of arch support in the shoes can exacerbate the problem.
• Increasing the workout intensity or changing the surface of the workout without allowing proper adaptation time.
• Stress fractures, which are tiny, hairline breaks in the lower leg bones.

Regardless of the causes of the shin pain, the general treatment protocol is the same.

Treatment for shin splints can include:

• Rest. Alter any activities that cause you pain to ones that don't. For example, try swimming or stationary biking instead of running.
• Ice for 20 minutes, 2-3 times a day. You should wait a minimum of 1 hour between applications.
• New or better supportive shoes. If it is determined that you are pronating when you run, buying shoes to correct that or adding in arch supports can help the problem.
• Stretching and exercises. Examples of such stretching and strengthening exercises are below.

How long will shin splints last?

• There is no way to predict how long it will take for you shin splints to go away. It all depends on what is causing them and how well you take care of them.
• The most important thing you can do is to take the time to heal. They won't go away by pushing through the pain.

Prevention strategies for shin splints

• Always wear shoes with good support and padding
• Always properly warm up before you work out and then properly cool down when you are done. A thorough stretching routine should be part of this cool down.
• Build up your resistance over time. If you know you are going to be starting an activity or sport that requires a lot of running, start working out ahead of time.
• Gradually adjust to new surfaces. 

Shoulder Pain

Your shoulders are the most movable joints in your body. They are composed of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). To remain in a stable or normal position, the shoulder must be anchored by muscles, tendons, and ligaments. Overall, your shoulder is a relatively unstable joint because it has to rely so heavily on the soft tissue around it for it's support.  Therefore, it can be easily injured and the most common injuries are related to the muscles, tendons, and ligaments, as opposed to the bones themselves.

Some common shoulder problems include

• Muscle Strains from overuse, poor form, etc.
• Joint sprains, separations and dislocations
• Tendinitis & bursitis
• Rotator cuff issues, including tears
• Fracture

Signs & Symptoms of Shoulder Pain

• Immediate pain or deformity
• Limited movement and pain with movement
• Sensations such as numbness and tingling
• You shoulder feels like it could pop out or slide out of the socket
• Reduction of strength when trying to use the area, including your everyday activities

Treatment for Shoulder Pain

• Immediate deformity is an emergency situation and help from a healthcare provider should be sought immediately.

• Initial treatment should involve the practice of P.R.I.C.E.:
  • Protection: Keep the arm in a comfortable position that helps to limit pain as much as possible. This may involve the use of a sling.
  • Rest: Do not use the area in any painful way.
  • Ice: Place crushed ice on the area for 20 minutes at a time, waiting a minimum of 60 minutes between applications. If you use a refreezable commercial ice pack, place a barrier between your skin and the pack.
  • Compression: Wrap the area with an elastic bandage for support.
  • Elevation: Try not to just let your arm hang at your side and not use it. You will start to see your fingers swell and feel tight. Ideally, when possible, rest your arm at a level even with your heart.
• As pain starts to decrease, gradually start moving the shoulder is small circles, letting pain be your guide.
• When you can move your arm without a lot of pain, you can start on the initial exercises

Upper Back Pain

Upper back pain can happen anywhere in the area between the base of the neck and the bottom of the ribcage . The pain is usually caused by soft tissue injuries, such as sprains or strains, or muscle tension caused by poor posture, stress, or looking downward for long periods.

Causes of Upper Back Pain

• Poor posture
• Text neck
• Twisting
• Whiplash or other neck injury
• Lifting improperly
• Overuse
• Repetitive movements
• Contact sports
• Carrying too heavy a load
• Wearing an overloaded backpack

Signs and Symptoms of Upper Back Pain

• Pain
• Tightness
• Stiffness
• Tenderness to touch
• Headache

Treatment of Upper Back Pain

• Elimination of the activities that cause pain.
• Strengthening and stretching exercises. 
• Massage
• Heat before activity and ice after activity
• Spinal manipulation by a licensed professional

Upper Back Pain Prevention Strategies

• Practice good posture when you sit, stand, and walk.
• If you sit or stand for long periods of time at school or work, make sure your chair has good back support.
• Get regular, low-impact exercise such as walking, swimming, or stationary bike.
• Stretch well and often, especially after activity.
• Limit how much you look down at an electronic device.
• When lifting, use proper technique and do not lift things that are too heavy.
• Watch your weight. Being too heavy, especially around your waist, puts extra stress on your back.

Wrist & Forearm Pain

Pain in the wrist and forearm can be directly related to each other. Or, they could not be related to each other at all! Because there are so many issues that can be interrelated between the wrist and forearm, it is important you seek assistance from a medical professional if your pain intensifies, last longer than a few days, or you are getting consistent issues with numbness and tingling in the area and down into your fingers. 

What causes forearm and wrist pain?

Pain experiences in this area can result from a number of causes. These range from degenerative conditions to injuries to underlying medical conditions that damage nerves, bones, or joints:

• falls, which can lead to injuries such as bone fractures, sprains, or damage to ligaments
• issues with veins and circulation
• muscle strain, often from playing a sport such as tennis or golf
• overuse injuries, such as injury from excess computer use
• poor posture, such as poor neck posture or your shoulders curving slightly forward, which can compress the nerves in your forearm
• problems with nerves, which can be the result of medical conditions such as diabetes or thyroid disorders

Treatment for forearm and wrist areas:

• Initial treatment should involve the practice of P.R.I.C.E.:
  • Protection: The use of a splint or compression wrap could help with reducing the pain in the area.
  • Rest: Do not use the area in any painful way.
  • Ice: Place crushed ice on the area for 20 minutes at a time, waiting a minimum of 60 minutes between applications. If you use a refreezable commercial ice pack, place a barrier between your skin and the pack.
  • Compression: Wrap the area with an elastic bandage to try and limit any swelling and support the area.
  • Elevation: Try to place the injured area at the level of your heart or higher when you can to limit swelling.
• As pain starts to decrease, gradually start working to increase the movement and strength, letting pain be your guide.
• Returning the area to a pre-injured state is extremely important to prevent recurring problems and from it happening again. You can start on the initial exercises.