> Treating Overuse Injuries
> Strains and sprains

Sports Injuries

You will usually feel the discomfort of an overuse injury within 24 hours. The main symptoms are a dull ache, a twinge when the joint is moved a certain way, or a burning or shooting pain when the injured area is touched or weight is put on it. Swelling may occur and you will find that exercise causes discomfort or pain.

Because overuse injuries are caused by repeated stressing of the same tissue over and over, the most important treatment is to immediately stop whatever activity caused the irritation in the first place. You should then see your doctor about further treatment. Often, 2 or 3 weeks of rest will allow the inflammation to subside, but your doctor might also want to prescribe anti-inflammatory medication, like NSAIDS (which include aspirin, ibuprofen and naproxen), cortisone or other drugs.

During the first 48 hours after the injury, an ice pack (applied every few hours) is particularly helpful in reducing swelling. Sports medicine specialists now think ice application is the best treatment for an inflamed joint or area. It should be applied daily for 30 minutes and after workouts. Ice should be applied everyday at least once and preferably twice, for as many days as needed for the pain to resolve. Heat is now recommended only for stretching, especially muscle strains.

It's also important to identify exactly what caused the inflammation and learn how to avoid it in the future. Sometimes this may mean cutting back on a certain activity, or switching to one that is less stressful on your joints (for example, substituting swimming or cycling for running or walking). Equipment should be checked carefully as well: A tennis racket that is too heavy or tightly strung can contribute to elbow inflammation (tennis elbow), while shoes that are too stiff can strain the tendons in the bottom of the foot (plantar fasciitis). Changing techniques with a coach or trainer can also be helpful.

Improving the strength and mobility of an affected joint, along with related muscles, can also help prevent a recurrence. A physical therapist or other trained professional can work with you to identify your weaknesses, and also teach you exercises that will increase your range of motion.

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Strains and sprains are often used as interchangeable terms, but they are not synonymous. When you strain or "pull" a muscle, you have over-stretched or torn the muscle itself. You've strained yourself when you push yourself harder than usual--for example, you decide to sprint down the street to the mailbox when you are not used to running. A sprain is a torn or over-stretched ligament (the tough, flexible cord that links bone to bone). You can sprain a joint--like your ankle--but you can't sprain a muscle. Two of the most commonly strained muscles, the hamstrings (rear thigh muscles) and inner thigh (groin) muscles, pull because they are stretched when placed under high demand such as sprinting. Strained muscles should be treated with ice for at least 72 hours. Heat can be used to allow stretching, but they should still be treated with ice after exercise. Before working out, you should take 5 minutes to warm up, and loosen these muscles. If you strain yourself, you should stop doing that particular exercise for several days, until the muscle repairs itself. To speed the healing process, you can apply ice to the injured area. The RICE treatment may also be used for sprains, most likely for a sprained ankle.

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