Put a Stop to Recurring Injuries
May 5, 2020
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health System
Recurring injuries happen — and they're especially common among single-sport athletes or people who focus on one type of exercise, like runners. The reason: You're working the same muscles repeatedly. The end result: Your joints, muscles and tissues get worn out.
Breaking Down Recurring Injuries
Overuse injuries are a big deal. Continuing to re-injure the same muscle groups can take you out of the game entirely and limit your ability to participate in other activities. Here's what you need to know about these all-to-common ailments:
What are Recurring Injuries?
Recurring injuries, also called repetitive and overuse injuries, are injuries that happen repeatedly in the same location. Think along the lines of tendinitis, stress fractures, shin splints and even carpal tunnel syndrome. Common sites include ankles, knees, hips and shoulders.
Who is at Risk for Repetitive Injuries?
Overuse injuries can happen to anyone, but they're more likely to occur among workers who do repetitive motions and single-sport athletes. The risk of these injuries also increases with age. They're more likely to occur if you don't recognize the impact aging can have on your muscles, joints and tissues and modify your activities accordingly.
Why Do Recurring Injuries Happen?
Recurring injuries happen when you overuse the same muscles without sufficient recovery. It's simple body mechanics: If you continue using compromised muscles, you're more likely to get reinjured. And once you get stuck in that same biomechanic loop, it's nearly impossible to recover without changing your routine and learning new techniques.
How Can You Prevent Recurring Injuries?
All sports have a risk of injury. The key is paying attention to your body and taking the appropriate steps to minimize your risk. Here's how:
• Use appropriate gear. Make sure you're wearing appropriate protective gear for the activity you're participating in and choose the right footwear.
• Alternate muscle groups. Instead of focusing on one type of exercise, switch things up. Incorporate low-impact activities, such as swimming, biking and water sports, and make sure you're not overloading any particular muscle group.
• Take rest days. It's important to give your muscles, joints and tissues time to recover. Two days of rest each week is best. If you play a sport, plan to have at least one off day per week and at least one month off per year.
• Strengthen muscles. Conditioning exercises can help strengthen the muscles you need to perform various activities.
• Use proper form. Overuse injuries are sometimes related to improper form during activity. Work with a professional to ensure you're using proper body mechanics and get back to your usual activities gradually.
Play it Safe
The best way to avoid recurrent injuries is to not get injured in the first place. Recover during the season — even if it means missing out on some play. It's better to show up to a game healthy but undertrained than to power through an injury and risk reinjury.
Talk to your doctor before starting a new activity or ramping up your current routine. If you're at risk of developing a recurrent injury, a professional can provide you with a workout regimen that can help prevent injury.
Most important: Don't let an overuse injury prevent you from being physically active. Instead, listen to your body, consult a professional and pace yourself. Treatment may involve avoiding a specific activity for a period of time, along with hot and cold therapy, massage and focused rehabilitation.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
Century of School Sports: MHSAA Work Guided by Representative Council
By
Geoff Kimmerly
MHSAA.com senior editor
December 3, 2024
One of the most common misconceptions about the MHSAA over its 100-year history is that all decisions regarding school sports in Michigan are made by the staff in the East Lansing office.
The MHSAA truly is an organization built upon its membership, with its Representative Council the legislative body that has produced the rules and tournament schedules currently in place to provide structure in athletics for more than 750 high schools and hundreds more middle schools across the state.
The Representative Council is the 19-member legislative body of the MHSAA. All but five members are elected by member schools. Four members are appointed by the Council to facilitate representation of females and minorities, and the 19th position is occupied by the Superintendent of Public Instruction or designee.
The Council considers all proposals brought before it from MHSAA sport and other appointed committees that meet throughout the year, and also makes decisions on a variety of eligibility rules, postseason tournament and operational issues. The Council regularly considers 30 committee proposals during its Spring meeting alone, along with a handful of others during Fall and Winter meetings which otherwise are primarily opportunities for discussion of topics that may come up for action at a later date.
Eight representatives are elected across four regions – two apiece from the Northern Lower Peninsula, Southeastern Michigan, Southwestern Michigan and the Upper Peninsula – and also based on school enrollment, with one representative from each of those regions from the larger Class A and B-sized schools and one representative from each region from the smaller Class C and D-sized schools. There are also two statewide at-large positions, two representing junior high/middle schools, and elected representatives from Detroit Public Schools and private and parochial schools.
All Representative Council members must be representatives of a member school, as faculty or board of education members. Every Council candidate must have superintendent or principal approval in writing and be qualified for the position for which that person is running.
Elections take place every fall after names of candidates are submitted and published to the MHSAA Website by April 15 the preceding spring. Ballots are mailed to schools in September and must be postmarked no later than two weeks after they were sent by the MHSAA office. A Board of Canvassers appointed annually counts the ballots, which must be signed by the principal and superintendent of that member school (except for private and parochial schools, which require signature by the principal only).
Council members are selected by majority vote.
Terms for elected Council representatives are two years long. Appointed members also serve two-year terms and may not serve longer than two successive terms.
The Council meets three times annually. Council officers – president, vice president and secretary-treasurer – are elected during the Fall meeting for the full Council.
Five members of the Council also convene monthly during the school year to form the MHSAA’s Executive Committee, which reviews appeals of Handbook regulations by member schools. Those five include the three elected officers.
Previous "Century of School Sports" Spotlights
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
PHOTO The MHSAA Representative Council and Executive Director Mark Uyl (front row, far right) take a group photo during its Spring Meeting in May. (Photo by Jon Ross.)