1. Identify the Source of the Problem
Sports overuse injuries are common in all age ranges of competitive athletes. There has been an increased incidence of sports overuse injuries in the pediatric and adolescent population as the level of competitiveness has increased in all sports. While children, adolescents and adults were involved in numerous sporting activities in the past, much of their training has become streamlined as they focus their attention on their primary sport. As a result, athletes are likely to over train some body parts while neglecting others. Have you recently increased the intensity of your training regimen? Do you feel pain that it is out of proportion to soreness that you might typically feel in a specific part of your body? You are probably experiencing an overuse injury, and you must modify your training regimen to decrease the likelihood of further complications.
2. Rest the Involved Body Part
As much as you are eager to continue your activities, you must rest the involved body part as much as possible. If you can move your involved body part in such as way that you do not generate any pain, you should attempt to do so. All joints of the body prefer to be mobile, but you must ensure that you are not putting more strain on the involved area than needed. For example, if you are experiencing pain in your shoulder with overhead movement, change your regimen such that you eliminate overhead movements. You may still work your shoulder with pendulum exercises without raising your arm overhead.
3. Begin a Physical Therapy Regimen
If you have a sports overuse injury, you should see your sports-medicine physician and physical therapist so that you can develop a plan that is tailored to condition. Your physician and therapist will be able to educate you about proper ways to train and ways to prevent overuse injury in the future. They may be able to guide the use of certain treatment modalities such as ultrasound/ phonophoresis and use of cold and heat. In addition, your physician and therapist will be able to help you to develop a home training regimen while supervising the rehabilitation of your injured part. If they find that conservative measures are not providing a resolution to your injury, they may refer you to an orthopedic surgeon for surgical intervention.
4. Evaluate Your Technique
While sports overuse injuries are primarily a result of over-training, your injury might be due to improper technique. Are you performing your jab incorrectly? Are you extending your leg too much on a side kick? Have a trainer or coach evaluate your technique to ensure that you are performing your exercise or your sport in the proper fashion.
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