# data[].attributes.body
Common Finger, Hand, and Wrist injuries are from football, baseball, wrestling, and golfing.

# data[].attributes.attachment_link.readable_text
A wrist sprain is a common injury for all sorts of athletes. All it takes is a momentary loss of balance. As you slip, you automatically stick your hand out to break your fall. But once your hand hits the ground, the force of impact bends it back toward your forearm. This can stretch the ligaments that connect the wrist and hand bones a little too far. The result is tiny tears or -- even worse -- a complete break to the ligament.

While falls cause of a lot of wrist sprains, you can also get them by:

Being hit in the wrist.

Exerting extreme pressure on the wrist or twisting it
Video Transcript

Mayo Clinic: "Sprain: First Aid."; Cleveland Clinic: "Sprains."; AudioJungle

Wrist sprains are common in:

Basketball players

Baseball players

Gymnasts

Divers

Skiers, especially when they fall while still holding a pole

Skaters

Skateboarders

Inline skaters

Wrist sprains also can happen to anyone who takes a fall or gets hit on the wrist.

What Does a Wrist Sprain Feel Like?

Symptoms of a wrist sprain are:

Pain

Swelling

Tenderness and warmth around the injury

Feeling a popping or tearing in the wrist

Bruising

To diagnose a wrist sprain, your doctor will give you a thorough physical exam. You might also need an:

Sprains are usually divided into three grades:

Grade I: Pain with minor damage to the ligament

Grade II: Pain, more severe ligament damage, a feeling of looseness to the joint, and some loss of function

Grade III: Pain, a completely torn ligament, severe looseness of the joint, and loss of function

What's the Treatment for a Wrist Sprain?

While they can bench you for a while, the good news is that minor-to-moderate wrist sprains should heal on their own. They just need a little time. To speed the healing, you can:

Rest your wrist for at least 48 hours.

Ice your wrist to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.

Compress the wrist with a bandage.

Elevate your wrist above your heart, on a pillow or the back of a chair. as often as you can.

Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise.

Use a cast or splint to keep your wrist immobile. This should only be for a short time, until you see the doctor. Then follow the doctor's advice about whether or not to continue using a splint. Using a splint for too long can result in more stiffness and muscle weakness in some cases.

Practice stretching and strengthening exercises if your doctor recommends them. It is best if you see a physical or occupational therapist to guide a program specific to your condition.

More severe Grade III wrist sprains, in which the ligament is snapped, may require surgery to repair.

# data[].attributes.attachment_link.description
WebMD explains wrist sprains, including their diagnosis, symptoms, and treatments.

# data[].attributes.body
Most if not all sports have to do with running many things can cause foot problems from sports major ones are cross country and Track & Field

# data[].attributes.attachment_link.title
Foot Pain | Heel Pain | Sportsinjuryclinic.net

# data[].attributes.attachment_link.description
Foot pain and heel pain category page. Select from heel pain, midfoot pain, forefoot pain, toe pain or foot skin conditions.

# data[].attributes.body
Most injuries happen to baseball players, wrestlers, boxers, and basketball players. Due to how much their arms are important in the sport they play an overused or sprained elbow is common.

# data[].attributes.attachment_link.title
Elbow Injuries in the Throwing Athlete-OrthoInfo - AAOS

# data[].attributes.attachment_link.description
On the inner and outer sides of the elbow, thicker ligaments (collateral ligaments) hold the elbow joint together and prevent dislocation. The ligament on the inside of the elbow is the ulnar collateral ligament (UCL). It runs from the inner side of the humerus to the inner side of the ulna, and must withstand extreme stresses as it stabilizes the elbow during overhand throwing.

# data[].attributes.body
When you move your arm you use you shoulder so shoulder pains over age is common but sports that involve the shoulder can tear, swell, and misplace the joint such as wrestling.

# data[].attributes.attachment_link.readable_text
Pain in your shoulder can have many causes. You might injure it in a fall or accident, or you could have overdone a chore like painting. Sometimes shoulder pain comes from a condition like arthritis. It can even stem from problems in other parts of your body, which is called referred pain.

Do I Have an Injury?

Ask yourself some questions to help you decide if you have a shoulder injury:

Can you move your arm normally, or is your shoulder too stiff or painful?

Do you feel like your shoulder could pop out of the socket?

Is your shoulder strong enough for things you normally do?

You can treat some shoulder injuries at home for a few days with rest and ice. You can bandage it to hold it in place if necessary, and elevate it above the heart. But some injuries need professional help. Here are signs that you need to see a doctor right away:

Your shoulder joint looks deformed.

You can't use your shoulder at all.

The pain is intense.

The shoulder is swelling suddenly.

Your arm or hand is weak or numb.

Common Injuries

Separation. This injury affects the joint where your collarbone and shoulder blade come together. It's called the acromioclavicular (AC) joint. A fall or hard blow tears the ligaments holding it together. If your collarbone gets pushed out of place, you'll have a bump on top of your shoulder.

Fracture. A bone can break or crack if you fall or take a hard hit. The most common breaks are to the clavicle (collarbone) and the humerus (arm bone closest to your shoulder). You'll have a lot of pain and it may bruise. If your collarbone is broken, your shoulder can sag and you might not be able to lift your arm.

Continued

Shoulder joint tear. You can injure the cartilage (the rubbery padding) that goes around the rim of your shoulder joint. It can happen after doing the same motion over and over. You can also hurt it in a fall, or anytime your shoulder absorbs a lot of force. With this type of injury, you might feel pain when you reach over your head, and your shoulder could seem weak. It might also feel like it's catching, locking, or grinding.

Impingement. This happens when the tendons of the rotator cuff get pinched in the bones of the shoulder. It can cause swelling and pain. If you lift your arms over your head a lot, it can set this off.

Bursitis. The bursa (a fluid-filled sac that cushions in your joint) can get swollen and irritated if you repeat the same motions over and over again. But it can also be caused by a fall or another injury. If you have bursitis, you may notice the pain most when you move your shoulder.

Continued

Other Causes

Osteoarthritis. Also called degenerative joint disease, this is the most common form of arthritis. It can affect any joint, including your shoulders. The cartilage between bones breaks down, and they rub together. This can cause pain and stiffness.

What Are the Treatments?

For dislocations, separations and fractures, you need a doctor's help to get your shoulder back in the right position and then a sling to hold it in place while it heals.

For many other issues, your doctor may suggest rest, heat or ice and a medicine like ibuprofen or aspirin to reduce the pain and swelling.

If your shoulder doesn't improve after these first steps, your doctor may try injecting a corticosteroid (an anti-inflammatory medicine) straight into the joint to relieve swelling and pain.

Sometimes shoulder joint tears, rotator cuff tears and frozen shoulder don't improve with rest and medicine. Your doctor may recommend surgery.

With any problem in your shoulder, your treatment plan will probably include exercises to help you stretch and strengthen the joint, and to improve your range of motion.

Sources

SOURCES:

American Society for Surgery of the Hand: "Shoulder Pain."

American Academy of Family Physicians: "Shoulder Pain."

Mayo Clinic: "Shoulder Pain."

NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Shoulder Problems."

Arthritis Foundation: "Shoulder Injuries," "Arthritis and Diseases That Affect the Shoulders."

American Academy of Orthopaedic Surgeons: "Common Shoulder Injuries," "Dislocated Shoulder," "Clavicle Fracture," "Shoulder Joint Tear," "Rotator Cuff Tears," "Shoulder Impingement/Rotator Cuff Tendinitis."

# data[].attributes.attachment_link.title
12 Common Shoulder Problems & How To Treat Them

# data[].attributes.attachment_link.description
Pain in your shoulder can have many causes. You might injure it in a fall or accident, or you could have overdone a chore like painting. Sometimes shoulder pain comes from a condition like arthritis. It can even stem from problems in other parts of your body, which is called referred pain.

# data[].attributes.body
Common knee injuries for people with abnormal knees are dislocations which are caused by pressure on the knee from countless sports that have to do with running.

# data[].attributes.attachment_link.description
In 2010, there were roughly 10.4 million patient visits to doctors' offices because of common knee injuries such as fractures, dislocations, sprains, and ligament tears. Knee injury is one of the most common reasons people see their doctors.

# data[].attributes.body
repetitive motions are majority of the reason back pains occur. sports like running, golf, and weightlifting cause back pains

# data[].attributes.body
Ankle injuries happen to anyone between 15 and 24 years. These ankle injuries occur during athletic activities and everyday 25,000 people in the U.S. sprain their ankle.

# data[].attributes.attachment_link.readable_text
Ankle injuries are often thought of as sports injuries. But you don't have to be an athlete or even a "weekend warrior" to turn your ankle and hurt it. Something as simple as walking on an uneven surface can cause a painful, debilitating sprain.

Ankle injuries can happen to anyone at any age. However, men between 15 and 24 years old have higher rates of ankle sprain, compared to women older than age 30 who have higher rates than men. Half of all ankle sprains occur during an athletic activity. Every day in the U.S., 25,000 people sprain their ankle. And more than 1 million people visit emergency rooms each year because of ankle injuries. The most common ankle injuries are sprains and fractures, which involve ligaments and bones in the ankle. But you can also tear or strain a tendon.

Sprains, Strains, and Fractures

Ankle injuries are defined by the kind of tissue -- bone, ligament, or tendon -- that's damaged. The ankle is where three bones meet -- the tibia and fibula of your lower leg with the talus of your foot. These bones are held together at the ankle joint by ligaments, which are strong elastic bands of connective tissue that keep the bones in place while allowing normal ankle motion. Tendons attach muscles to the bones to do the work of making the ankle and foot move, and help keep the joints stable.

A fracture describes a break in one or more of the bones. A sprain is the term that describes damage to ligaments when they are stretched beyond their normal range of motion. A ligament sprain can range from many microscopic tears in the fibers that comprise the ligament to a complete tear or rupture. A strain refers to damage to muscles and tendons as a result of being pulled or stretched too far.

Muscle and tendon strains are more common in the legs and lower back. In the ankle, there are two tendons that are often strained. These are the peroneal tendons, and they stabilize and protect the ankle. They can become inflamed as a result of overuse or trauma. Acute tendon tears result from a sudden trauma or force. The inflammation of a tendon is called tendinitis. Microscopic tendon tears that accumulate over time, because of being repeatedly over stretched, and don't heal properly lead to a condition called tendinosis. Tendons can also rupture. Subluxation refers to a tendon that slips out of place.

Continued

An ankle injury occurs when the ankle joint is twisted too far out of its normal position. Most ankle injuries occur either during sports activities or while walking on an uneven surface that forces the foot and ankle into an unnatural position. The unnatural position of the ankle in high-heeled shoes or walking in unstable, loose-fitting clogs or sandals is also a factor that may contribute to ankle injuries. In addition to wearing faulty footwear, an ankle injury can happen as a result of:

Tripping or falling

Landing awkwardly after a jump

Walking or running on uneven surfaces

A sudden impact such as a car crash

Twisting or rotating the ankle

Rolling the ankle

The symptoms of a sprain and of a fracture are very similar. In fact, fractures can sometimes be mistaken for sprains. That's why it's important to have an ankle injury evaluated by a doctor as soon as possible. The signs include:

Pain, often sudden and severe

Swelling

Bruising

Inability to walk or bear weight on the injured joint

With a sprain, the ankle may also be stiff. With a fracture the area will be tender to the touch, and the ankle may also look deformed or out of place.

If the sprain is mild, the swelling and pain may be slight. But with a severe sprain, there is much swelling and the pain is typically intense.

Tendinitis and acute tears of the peroneal tendon result in both pain and swelling. In addition, the ankle area will feel warm to the touch with tendinitis. With an acute tear, there will be a weakness or instability of the foot and ankle.

Tendinosis may take years to develop. Symptoms include:

Sporadic pain on the outside of the ankle

Weakness or instability in the ankle

An increase in the height of the foot's arch

With the subluxation you will notice ankle instability or weakness. You also may notice sporadic pain behind the outside ankle bone and a "snapping" feeling around the ankle bone.

Continued

You can apply first aid for an ankle injury by remembering R.I.C.E: rest, ice, compression, elevation.

Rest. It's important to rest the ankle to prevent further damage and keep weight off of it.

Ice. Using ice will help slow or reduce the swelling and provide a numbing sensation that will ease the pain. Proper icing includes icing within 48 hours of an injury, never leave ice on for longer than 15 minutes to 20 minutes at a time to prevent frostbite. Wait 40 minutes to 45 minutes before applying ice again to allow tissues to return to normal temperature and sensation, and repeat as needed. You can apply an ice compress using a plastic freezer bag filled with ice cubes and water to mold to your ankle or use a frozen bag of veggies like corn or peas, (don't eat them after you use them and refreeze them), use a layer of towel between your skin and the plastic bag.

Compression. Wrapping the injured ankle with an elastic bandage or off-the-shelf compression wrap will help keep it immobile and supported. Be sure not to wrap the ankle too tightly. If your toes that turn blue, get cold or lose sensation the wrap is too tight.

Elevate. Elevating the injured ankle to at least the level of your heart will reduce swelling and pain.

It is important not to put any weight on the ankle until after it's been evaluated by a doctor, which should be done as soon as possible. Fractures and sprains that are ignored or aren't treated properly can lead to long-term chronic problems with the ankle, such as repeated injury, ankle weakness, and arthritis.

The first thing a doctor will do is ask questions about how the injury occurred. Then the doctor will examine the ankle, noting the amount of swelling and bruising. The physical examination of the ankle may be painful because the doctor needs to move the ankle to evaluate the pain and swelling in order to make a proper diagnosis.

Continued

The doctor may order an ankle X-ray to determine whether there are any broken bones. In addition to an ankle X-ray, your doctor may ask for X-rays of the leg and foot to determine whether there may be other related injuries. If the doctor suspects a stress fracture, the doctor will ask for other imaging scans such as an MRI, which will show more detail about the injury. If there is a fracture, the doctor may also ask for a stress test, which is a special X-ray taken with pressure applied to the joint. This will help the doctor determine whether surgery is needed.

For most ankle injuries, pain is controlled by using an over-the-counter medication such as acetaminophen or other nonsteroidal anti-inflammatory drug such as ibuprofen. The specific treatment of the injury depends on the type of injury.

Fractures can be treated either surgically or nonsurgically. The doctor may treat the break without surgery by immobilizing the ankle if only one bone is broken, and if the bones are not out of place and the ankle is stable. Typically the doctor will do this by putting on a brace that works as a splint or by putting on a cast. If the ankle is unstable, the fracture will be treated surgically. Often, the ankle is made stable by using a metal plate and screws to hold the bones in place. Following the surgery, the ankle is protected with a splint until the swelling goes down and then with a cast.

It usually takes at least six weeks for the bones to heal. Your doctor will probably ask you to keep weight off the ankle during that time so the bones can heal in the proper alignment. Ligaments and tendons can take longer to heal after a fracture is fully mended. It can take as long as two years to completely recover full painfree motion and strength after an ankle fracture, although most people are able to resume their normal daily routine within three to four months.

After the doctor has determined it is safe for you to start moving your ankle, you may need physical therapy to provide gait training, balance, strengthening, and mobility exercises. The therapist will develop a home program that you can use to regain your previous normal function. It can take several months to return to a normal walking pattern without limping.

Continued

The treatment for sprains depends on the severity of the injury. They are graded as mild, moderate, or severe. Surgery is not usually a treatment option unless the damage is extensive, involves more than the ligaments, or when other treatment options fail.

Mild sprains -- called grade 1 -- are treated with the RICE approach for several days until the pain and swelling improve. With a mild sprain, you won't need a splint or a cast. Your doctor will tell you to put weight on the ankle fairly soon -- within one to three days -- as long as you can tolerate it and will prescribe range of motion, stretching, and strengthening exercises.

If your sprain is classified as moderate, or grade 2, the doctor will use the RICE approach but allow more time for healing to occur. The doctor may also use a device such as a boot or a splint to immobilize the ankle. You will be given exercises to do first to improve range of motion and then to stretch and strengthen the ankle. The doctor may also prescribe physical therapy to help you regain full use of your ankle.

Grade 3 or a severe sprain involves a complete tear or rupture of a ligament and takes considerably longer to heal. It's treated with immobilization of the joint followed by a longer period of physical therapy for range of motion, stretching, and strength building. Occasionally, especially if the sprain does not heal in a reasonable time, surgery will be considered for reconstructing the torn ligaments.

On average, the initial treatment of a sprain, includes resting, and protecting the ankle until swelling goes down for about one week. That's followed by a period of one to two weeks of exercise to restore range of motion, strength, and flexibility. It can take several more weeks to several months to gradually return to your normal activities while you continue to exercise.

Options for treating tendon injuries are similar to options for treating sprains. They include:

Immobilization using a cast or splint

Oral or injected anti-inflammatory drugs to reduce pain

Physical therapy for range of motion, strength, and balance

A brace to provide support during activities

Surgery to repair the tendon or tendons and sometimes to repair the supporting structures of the foot

Continued

The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends the following steps for reducing your risk of an ankle injury:

Avoid exercising or playing sports when you are tired or in pain.

Keep muscles strong by eating a well-balanced diet.

Maintain a healthy weight.

Try to avoid falling.

Wear shoes that fit well and that are appropriate for the activity you are doing.

Don't wear shoes that have heels worn down on one side.

Exercise every day.

Maintain the proper conditioning for whatever sport you are playing.

Warm up and stretch before exercising or playing a sport.

Wear the proper equipment for whatever sport you play.

Run on flat surfaces.

Sources

SOURCES:

American Academy of Orthopaedic Surgeons: "Ankle Fractures."

American Orthopaedic Society for Sports Medicine: "Ankle Sprains: How to Speed Your Recovery."

FamilyDoctor.org: "Ankle Sprains: Healing and Preventing Injury."

American Academy of Orthopaedic Surgeons: "Sprained Ankle."

American College of Foot and Ankle Surgeons: "Peroneal Tendon Injuries."

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Sprains and Strains.

# data[].attributes.attachment_link.description
Ankle injuries are often thought of as sports injuries. But you don't have to be an athlete or even a "weekend warrior" to turn your ankle and hurt it. Something as simple as walking on an uneven surface can cause a painful, debilitating sprain. Ankle injuries can happen to anyone at any age.

# data[].attributes.body
These are minor injuries but if not treated well can lead to major sickness.

# data[].attributes.attachment_link.title
Swelling or Bruising After a Skin Injury | Michigan Medicine

# data[].attributes.body
Common Tendon injuries  are in the biceps and shoulders.

# data[].attributes.attachment_link.title
Biceps Tendon Tear at the Shoulder-OrthoInfo - AAOS

# data[].attributes.attachment_link.description
The long head of the biceps tendon is more likely to be injured. This is because it is vulnerable as it travels through the shoulder joint to its attachment point in the socket. Fortunately, the biceps has two attachments at the shoulder. The short head of the biceps rarely tears.

# data[].attributes.body
Muscle tears are basically when your muscle tears. Common ones are due to weightlifting when your muscle can't handle the amount your lifting.

# data[].attributes.attachment_link.readable_text
Article by John Miller

Myalgia

What is Myalgia?

The most common source of myalgia (or muscle pain) is a muscle strain due to overstretching. A muscle strain may also be referred to as a pulled muscle or a muscle tear. A muscle strain can vary in severity from mild to severe and ultimately, a complete muscle rupture.

Either way, your muscle strain will result in muscle pain, or at least muscle soreness, plus reduced muscle function including muscle weakness, stiffness or tightness.

What is a Muscle Strain?

Commonly, your muscle strain will occur at high-speed when your muscles are overloaded. The most common high-speed muscle injuries occur in your hamstrings ( hamstring strain), quadriceps ( thigh strain), calf ( calf muscle tear), back ( back muscle pain), groin strain. But, obviously, any muscle in your body is susceptible to a muscle strain or tear.

You can also suffer a fatigue-related muscle strain from sustained postures. Back muscle strain, shoulder and neck muscle strains are often postural fatigue-related muscle strains. Text neck has become a common condition due to postural fatigue while overusing your phone.

Another common source of myalgia can be related to excessive muscle microtrauma from an overdose of exercise. This condition is known as DOMS or delayed onset muscle soreness. Other overuse injuries such as RSI - repetitive strain injury, results from a combination of postural fatigue and overuse of the smaller upper limb muscles. Luckily, early assessment and prevention strategies have virtually eliminated RSI from offices in the western world.

What are the Characteristics of a Muscle Strain?

Muscle strains have the following symptoms:

Muscle tightness

Bruising

Weakness

Inability to fully stretch your injured muscle

The most severe the muscle strain obviously has more significant symptoms.

Muscle strains range from a mild muscle strain (grade one), moderate muscle strain (grade two) to a severe muscle strain or complete muscle rupture (grade three).

Muscle Strain Treatment

Muscle strain treatment will vary depending upon an accurate diagnosis from your health professional. The severity of your muscle strain, and what function or loads your injured muscle will need to cope with, will impact the length of your healing and rehabilitation process.

Until you've been accurately diagnosed with a muscle strain, use the following guidelines:

Ice and a compression bandage.

Elevate the injured region if it is swollen.

If it's painful to walk you should be using crutches.

Cease or reduce your exercise or activity level to where you feel no pain.

Muscle strain can take anywhere from a few days to several weeks to rehabilitate successfully. Please seek the advice of your physiotherapist, doctor or your health care practitioner who specialises in muscle injuries eg massage therapist, to guide your treatment.
Call PhysioWorks
Book Online

How to Return to Sport/Work after a Muscle Strain

Returning to a sport or work can be easy or complicated depending on the muscle affected and the demands of your sport or work. Some muscle tears such as hamstring, thigh, groin and calf tears are notorious at re-tearing once you resume sport. The professional advice of your sports physiotherapist is highly recommended.

Likewise, if your work involves lifting or fatigue postures, your healthcare professional will be able to assess you and advise you when you are at a lower risk to return to work, or provide you with the appropriate exercise program to build your strength and ability to cope with your work duties.

Ideally, you should undertake:

a physiotherapist assessment of your muscle function, core stability and biomechanics to avoid injury recurrence.

a remedial or sports style massage to ensure that any scar tissue doesn't clump.

a muscle rehabilitation program that incorporates components of strength, endurance, flexibility and speed that is specific to your chosen sport.

a neural tissue dynamics assessment to ensure that no nerve tissue has become entrapped in the scar tissue.

application of a heat retainer to the area when you return to sport.

application ice therapy after any training sessions.

If you suffer a muscle strain which fails to respond after a few days or continues to niggle, please contact your physiotherapist.
Call PhysioWorks
Book Online

Related Muscle Pain Injuries

Myalgia, or muscle pain, can have many sources. Here are some of the more common sources of your muscle pain. Please click the links for more information.

Muscle Strains

Neck & Back Sources:

Leg Sources:

Upper Limb Sources:

Haematoma-related Myalgia

Fatigue-related Myalgia

Systemic Causes of Myalgia

More Information: Myalgia

Common Treatments for Muscle Strain

The following options are available to your physiotherapist to assist the rehabilitation of your muscle strain. Please seek their professional advice prior to self-managing your injury to avoid aggravating your muscle strain. These are general guidelines only and should not be treated as individual treatment advice.

Acute Muscle Strain Treatment

Subacute Muscle Strain Treatment

Later Stage Muscle Strain Treatment Options

Other Factors to Consider

General Information

Massage Techniques
Call PhysioWorks
Book Online

FAQs about Muscle Strain & Muscle Pain

Common Physiotherapy Treatment Techniques

What is Pain?

Physiotherapy & Exercise

Which PhysioWorks Clinics Offer Remedial Massage?

How Does Massage Help You?

Massage Styles and their Benefits

How Does Kinesiology Tape Reduce Swelling?

What Causes Post-Exercise Muscular Pain?

Heat Packs. Why does heat feel so good?

Post-Run Soreness: Should You Be Concerned?

Rotator Cuff: What is it?

Running Recovery: 6 Helpful Tips

Sports Injury? What to do? When?

What are Common Adolescent / Children Leg Injuries?

What are the Common Massage Therapy Techniques?

What are the Early Warning Signs of an Injury?

What is a TENS Machine?

What is Chronic Pain?

What is Musculoskeletal Physiotherapy?

What is Nerve Pain?

What is Sports Physiotherapy?

What to expect when you visit PhysioWorks?

What's the Benefit of Stretching Exercises?

When is the Best Time for a Pre-Event Massage?

When is the Best Time for Your Post-Event Recovery Massage?

Helpful Products for Muscle Strain

Call PhysioWorks
Book Online

Share this page

# data[].attributes.attachment_link.description
Article by John Miller The most common source of myalgia (or muscle pain) is a muscle strain due to overstretching. A muscle strain may also be referred to as a pulled muscle or a muscle tear. A muscle strain can vary in severity from mild to severe and ultimately, a complete muscle rupture.

# data[].attributes.body
Sprains are caused by how stretched out a ligament may be. These are usually cause by not stretching.

# data[].attributes.attachment_link.readable_text
A sprain is a stretched or torn ligament. Ligaments are tissues that connect bones at a joint. Falling, twisting, or getting hit can all cause a sprain. Ankle and wrist sprains are common. Symptoms include pain, swelling, bruising, and being unable to move your joint. You might feel a pop or tear when the injury happens.

A strain is a stretched or torn muscle or tendon. Tendons are tissues that connect muscle to bone. Twisting or pulling these tissues can cause a strain. Strains can happen suddenly or develop over time. Back and hamstring muscle strains are common. Many people get strains playing sports. Symptoms include pain, muscle spasms, swelling, and trouble moving the muscle.

At first, treatment of both sprains and strains usually involves resting the injured area, icing it, wearing a bandage or device that compresses the area, and medicines. Later treatment might include exercise and physical therapy.

NIH: National Institute of Arthritis and Musculoskeletal and Skin Diseases

# data[].attributes.attachment_link.description
A sprain is a stretched or torn ligament. Ligaments are tissues that connect bones at a joint. Falling, twisting, or getting hit can all cause a sprain. Ankle and wrist sprains are common. Symptoms include pain, swelling, bruising, and being unable to move your joint.

# data[].attributes.body
Joints are in the neck, back, shoulder, etc. these are most common to get hurt since pressure is applied to them the most.

# data[].attributes.attachment_link.title
Joints: Crash Course Anatomy & Physiology #20

# data[].attributes.body
Fractures are when a bone in your arm, leg, foot, or hand is broken it may be misplaced while broken and takes a couple of months to rebuild the bone structure.

# data[].attributes.attachment_link.readable_text
What Are Fractures?

A fracture is the medical term for a broken bone.

Fractures are common; the average person has two during a lifetime. They occur when the physical force exerted on the bone is stronger than the bone itself.

Your risk of fracture depends, in part, on your age. Broken bones are very common in childhood, although children's fractures are generally less complicated than fractures in adults. As you age, your bones become more brittle and you are more likely to suffer fractures from falls that would not occur when you were young.

There are many types of fractures, but the main categories are displaced, non-displaced, open, and closed. Displaced and non-displaced fractures refer to the alignment of the fractured bone.

In a displaced fracture, the bone snaps into two or more parts and moves so that the two ends are not lined up straight. If the bone is in many pieces, it is called a comminuted fracture. In a non-displaced fracture, the bone cracks either part or all of the way through, but does move and maintains its proper alignment.

A closed fracture is when the bone breaks but there is no puncture or open wound in the skin. An open fracture is one in which the bone breaks through the skin; it may then recede back into the wound and not be visible through the skin. This is an important difference from a closed fracture because with an open fracture there is a risk of a deep bone infection.

Because of the unique properties of their bones, there are some defined fracture subtypes that present only in children. For example:

A greenstick fracture in which the bone is bent, but not broken all the way through

A buckle fracture results from compression of two bones driven into each other.

A growth plate fracture at the joint that can result in shorter bone length

# data[].attributes.attachment_link.description
A fracture is the medical term for a broken bone. Fractures are common; the average person has two during a lifetime. They occur when the physical force exerted on the bone is stronger than the bone itself. Your risk of fracture depends, in part, on your age.

# data[].attributes.body
Dislocations are usually due to a huge amount of pressure on a specific joint in the body. Joints that can dislocate are hips, shoulders, elbows,etc,

# data[].attributes.attachment_link.readable_text
Dislocations are joint injuries that force the ends of your bones out of position. The cause is often a fall or a blow, sometimes from playing a contact sport. You can dislocate your ankles, knees, shoulders, hips, elbows and jaw. You can also dislocate your finger and toe joints. Dislocated joints often are swollen, very painful and visibly out of place. You may not be able to move it.

A dislocated joint is an emergency. If you have one, seek medical attention. Treatment depends on which joint you dislocate and the severity of the injury. It might include manipulations to reposition your bones, medicine, a splint or sling, and rehabilitation. When properly repositioned, a joint will usually function and move normally again in a few weeks. Once you dislocate a shoulder or kneecap, you are more likely to dislocate it again. Wearing protective gear during sports may help prevent dislocations.

# data[].attributes.attachment_link.description
Dislocations are joint injuries that force the ends of your bones out of position. The cause is often a fall or a blow, sometimes from playing a contact sport. You can dislocate your ankles, knees, shoulders, hips, elbows and jaw. You can also dislocate your finger and toe joints.

# data[].attributes.body
Football are most known for concussions. Concussions are when the head has had a huge impact and is injured.

# data[].attributes.attachment_link.readable_text
The most common and least serious type of traumatic brain injury is called a concussion. The word comes from the Latin concutere, which means "to shake violently."

According to the CDC, between 2001 and 2009, an estimated 173,285 people under age 19 were treated in hospital emergency rooms for concussions related to sports and recreation activities. Other causes include car and bicycle accidents, work-related injuries, falls, and fighting.

How can you tell if you have had a concussion? Is it always serious? And what should you do if you have a concussion? Here are answers to some important questions about concussions.

What Is a Concussion?

As seen in countless Saturday morning cartoons, a concussion is most often caused by a sudden direct blow or bump to the head.

The brain is made of soft tissue. It's cushioned by spinal fluid and encased in the protective shell of the skull. When you sustain a concussion, the impact can jolt your brain. Sometimes, it literally causes it to move around in your head. Traumatic brain injuries can cause bruising, damage to the blood vessels, and injury to the nerves.

The result? Your brain doesn't function normally. If you've suffered a concussion, vision may be disturbed, you may lose equilibrium, or you may fall unconscious. In short, the brain is confused. That's why Bugs Bunny often saw stars.

Can Children Have Concussions?

Because their heads are disproportionately large compared to the rest of their body, concussions often occur in young children. As kids enter adolescence, they experience rapid height and weight gain. Both are factors that make them more prone to accidents than adults.

If a child has a concussion, an adult should monitor him or her for the first 24 hours. It's important to watch for behavioral changes. Young children, especially, may not be able to fully communicate what they are feeling, so it is critical to watch them closely. Do not give medications, including aspirin, which may cause bleeding, to a child without consulting a doctor.

What Are the Signs of a Concussion?

Concussions can be tricky to diagnose. Though you may have a visible cut or bruise on your head, you can't actually see a concussion. Signs may not appear for days or weeks after the injury. Some symptoms last for just seconds; others may linger.

Continued

Concussions are fairly common. Some estimates say a mild brain trauma is sustained every 21 seconds in the U.S. But it's important to recognize the signs of a concussion so you can take the proper steps to treat the injury.

There are some common physical, mental, and emotional symptoms a person may display following a concussion. Any of these could be a sign of traumatic brain injury:

Are There Different Types of Concussions?

Concussions are graded as mild (grade 1), moderate (grade 2), or severe (grade 3), depending on such factors as loss of consciousness, amnesia, and loss of equilibrium.

In a grade 1 concussion, symptoms last for less than 15 minutes. There is no loss of consciousness.

With a grade 2 concussion, there is no loss of consciousness but symptoms last longer than 15 minutes.

In a grade 3 concussion, the person loses consciousness, sometimes just for a few seconds.

What Should I Do if I Have a Concussion?

The seriousness of a concussion dictates what kind of treatment you should seek. Most people with concussions fully recover with appropriate treatment. But because a concussion can be serious, safeguarding yourself is important. Here are a few steps to take:

Seek medical attention. A health care professional can decide how serious the concussion is and whether you require treatment. If you have suffered a grade 1 or grade 2 concussion, wait until symptoms are gone before returning to normal activities. That could take several minutes, hours, days, or even a week.

If you have sustained a grade 3 concussion, see a doctor immediately for observation and treatment. A doctor will ask how the head injury happened and discuss the symptoms. The doctor may also ask you simple questions such as "Where do you live?," "What is your name?" or "Who is the president?" The doctor asks these questions to evaluate memory and concentration skills.

Continued

The doctor may test coordination and reflexes, which are both functions of the central nervous system. The doctor may also order a CT scan or an MRI to rule out bleeding or other serious brain injury.

If hospitalization is not required, the doctor will provide instructions for recovery. Aspirin-free medications may be prescribed and you will be advised to take it easy. Experts recommend follow-up medical attention within 24 to 72 hours if symptoms worsen.

Take a break. If your concussion was sustained during athletic activity, stop play and sit it out. Your brain needs time to properly heal, so rest is key. Definitely do not resume play the same day. Athletes and children should be closely monitored by coaches upon resuming play. If you resume play too soon, you risk a greater chance of having a second concussion, which can compound the damage. The American Academy of Neurology has issued guidelines about resuming activities after a concussion.

Guard against repeat concussions. Repeat concussions cause cumulative effects on the brain. Successive concussions can have devastating consequences, including brain swelling, permanent brain damage, long-term disabilities, or even death. Don't return to normal activities if you still have symptoms. Get a doctor's clearance so you can return to work or play with confidence.

Can I Prevent a Concussion?

By its very nature, a concussion is unexpected, so it is tough to prevent. But there are several common-sense precautions you can take to lessen the possibility of traumatic brain injury.

Wear protective equipment. Participation in high-contact, high-risk sports such as football, hockey, boxing, and soccer can increase the likelihood of a concussion. Skateboarding, snowboarding, horseback riding, and roller blading are also a threat to your brain's health. Wearing headgear, padding, and mouth and eye guards can help safeguard against traumatic head injuries. Wearing a bike helmet can lower the risk of traumatic head injury by 85%. Ensure that the equipment is properly fitted, well maintained, and worn consistently.

Drive and ride smart. Always wear a seatbelt, obey posted speed limits, and don't use drugs or alcohol, because they can impair reaction time.

Don't fight. Concussions are often sustained during an assault, and more males than females report traumatic head injuries.

WebMD Medical Reference Reviewed by Neil Lava, MD on September 11, 2016

Sources

SOURCES:

familydoctor.org: "Concussion in Sports."

KidsHealth: "Concussions."

CDC: "Heads Up: Concussion in Youth Sports" and "What Is Traumatic Brain Injury?"

Dayton Children's Child Health Information: "Instructions for Watching a Child Who Has a Brain Injury."

Next In Concussion
What Is Post-Concussion Syndrome?

# data[].attributes.attachment_link.description
The most common and least serious type of traumatic brain injury is called a concussion. The word comes from the Latin concutere, which means "to shake violently." According to the CDC, between 2001 and 2009, an estimated 173,285 people under age 19 were treated in hospital emergency rooms for concussions related to sports and recreation activities.

# data[].attributes.body
Pain in the joints are what cause arthritis. This happens after a certain age when your body can't handle the joint pains.

# data[].attributes.attachment_link.readable_text
Arthritis is very common but is not well understood. Actually, "arthritis" is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes and races can and do have arthritis, and it is the leading cause of disability in America. More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people get older.

Common arthritis jointsymptomsinclude swelling, pain, stiffness and decreased range of motion. Symptoms may come and go. They can be mild, moderate or severe. They may stay about the same for years, but may progress or get worse over time. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on X-ray. Some types of arthritis also affect the heart, eyes, lungs, kidneys and skin as well as the joints.

There are different types of arthritis:

Degenerative Arthritis

Osteoarthritisis the most common type of arthritis. When the cartilage - the slick, cushioning surface on the ends of bones - wears away, bone rubs against bone, causing pain, swelling and stiffness. Over time, joints can lose strength and pain may become chronic. Risk factors include excess weight, family history, age and previous injury (an anterior cruciate ligament, or ACL, tear, for example).

When the joint symptoms of osteoarthritis are mild or moderate, they can be managed by:

balancing activity with rest

using hot and cold therapies

regular physical activity

maintaining a healthy weight

strengthening the muscles around the joint for added support

using assistive devices

taking over-the-counter (OTC) pain relievers or anti-inflammatory medicines

avoiding excessive repetitive movements

If joint symptoms are severe, causing limited mobility and affecting quality of life, some of the above management strategies may be helpful, but joint replacement may be necessary.

Osteoarthritis can prevented by staying active, maintaining a healthy weight, and avoiding injury and repetitive movements.

Inflammatory Arthritis

A healthy immune system is protective. It generates internal inflammation to get rid of infection and prevent disease. But the immune system can go awry, mistakenly attacking the joints with uncontrolled inflammation, potentially causing joint erosion and may damage internal organs, eyes and other parts of the body. Rheumatoid arthritis and psoriatic arthritis are examples of inflammatory arthritis. Researchers believe that a combination of genetics and environmental factors can trigger autoimmunity. Smoking is an example of an environmental risk factor that can trigger rheumatoid arthritis in people with certain genes.

With autoimmune and inflammatory types of arthritis, early diagnosis and aggressive treatment is critical. Slowing disease activity can help minimize or even prevent permanent joint damage. Remission is the goal and may be achieved through the use of one or more medications known as disease-modifying antirheumatic drugs (DMARDs). The goal of treatment is to reduce pain, improve function, and prevent further joint damage.

Infectious Arthritis

A bacterium, virus or fungus can enter the joint and trigger inflammation. Examples of organisms that can infect joints are salmonella and shigella (food poisoning or contamination), chlamydia and gonorrhea (sexually transmitted diseases) and hepatitis C (a blood-to-blood infection, often through shared needles or transfusions). In many cases, timely treatment with antibiotics may clear the joint infection, but sometimes the arthritis becomes chronic.

Metabolic Arthritis

Uric acid is formed as the body breaks down purines, a substance found in human cells and in many foods. Some people have high levels of uric acid because they naturally produce more than is needed or the body can't get rid of the uric acid quickly enough. In some people the uric acid builds up and forms needle-like crystals in the joint, resulting in sudden spikes of extreme joint pain, or a gout attack. Gout can come and go in episodes or, if uric acid levels aren't reduced, it can become chronic, causing ongoing pain and disability.
Diagnosing Arthritis
Arthritis diagnosis often begins with a primary care physician, who performs a physical exam and may do blood tests and imaging scans to help determine the type of arthritis. An arthritis specialist, or rheumatologist, should be involved if the diagnosis is uncertain or if the arthritis may be inflammatory. Rheumatologists typically manage ongoing treatment for inflammatory arthritis, gout and other complicated cases. Orthopaedic surgeons do joint surgery, including joint replacements. When the arthritis affects other body systems or parts, other specialists, such as ophthalmologists, dermatologists or dentists, may also be included in the health care team.
What Can Be Done About Arthritis?
There are many things that can be done to preserve joint function, mobility and quality of life. Learning about the disease and treatment options, making time for physical activity and maintaining a healthy weight are essential. Arthritis is a commonly misunderstood disease. The Arthritis Foundation is the only nonprofit organization dedicated to serving all people with arthritis. Its website, arthritis.org, has many resources for learning about arthritis, practical tips for daily living and more.

# data[].attributes.attachment_link.description
Arthritis is very common but is not well understood. Actually, "arthritis" is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions.

# data[].attributes.body
The body needs rest from sports time to time. Eating a lot but not too much calories help after a work out. managing your sleep also helps with this.

# data[].attributes.attachment_link.readable_text
Chronic fatigue syndrome (CFS) is a debilitating disorder characterized by extreme fatigue or tiredness that doesn't go away with rest and can't be explained by an underlying medical condition. CFS can also be referred to as myalgic encephalomyelitis (ME) or systemic exertion intolerance disease (SEID).

The causes of CFS aren't well-understood. Some theories include viral infection, psychological stress, or a combination of factors. Because no single cause has been identified, and because many other illnesses produce similar symptoms, CFS can be difficult to diagnose. There are no tests for CFS, so your doctor will have to rule out other causes for your fatigue.

While CFS has in the past been a controversial diagnosis, it's now widely accepted as a real medical condition. CFS can affect anyone, though it's most common among women in their 40s and 50s. There is currently no cure, so treatment for CFS focuses on relieving your symptoms.

Causes

The cause of CFS is unknown. Researchers speculate that viruses, a weakened immune system, stress, and hormonal imbalances could all be contributing factors. It's also possible that some people are genetically predisposed to develop CFS.

Though CFS can sometimes develop after a viral infection, no single type of infection has been found to cause CFS. Some virus infections that have been studied in relation to CFS include Epstein-Barr virus (EBV), human herpesvirus 6, Ross River virus (RRV), and rubella. Infections caused by bacteria, including Coxiella burnetii and mycoplasma, have also been studied in relation to CFS as well.

The Centers for Disease Control and Prevention (CDC) have suggested that CFS may be the end stage of multiple different conditions, rather than one unique condition. In fact, around 10 percent of people with Epstein-Barr virus, Ross River virus, and Coxiella burnetii develop a condition that meets the criteria for a CFS diagnosis. Additionally, according to the CDC, those who've had severe symptoms with any of these three infections are at a higher risk of later developing chronic fatigue syndrome.

People with CFS sometimes have weakened immune systems, but doctors don't know whether this is enough to cause the disease. Additionally, people with CFS sometimes have abnormal hormone levels, but doctors haven't yet concluded whether this is significant.

Risk factors

CFS is most common among people in their 40s and 50s. Gender also plays an important role in CFS, as women are at least twice as likely to develop CFS as men. Genetic predisposition, allergies, stress, and environmental factors may also increase your risk.

Symptoms

The symptoms of CFS vary based on the individual affected and the severity of the condition. The most common symptom is fatigue that's severe enough to interfere with your daily activities. For CFS to be diagnosed, fatigue must last for at least six months and must not be curable with bed rest. Additionally, you must have at least four other symptoms.

Other symptoms of CFS may include:

You may also experience extreme fatigue after physical or mental activities. This can last for more than 24 hours after the activity.

People are sometimes affected by CFS in cycles, with periods of feeling worse and then better again. Symptoms may sometimes even disappear completely (remission). However, it's still possible for them to come back again later (relapse). The cycle of remission and relapse can make it difficult to manage your symptoms.

Diagnosis

CFS is a very challenging condition to diagnose. According to the Institute of Medicine, CFS occurs in 836,000 to 2.5 million Americans, but it's estimated that 84 to 91 percent are yet to be diagnosed. There are no lab tests to screen for CFS, and its symptoms are common to many illnesses. Many people with CFS don't look obviously sick, so doctors may not recognize that they are ill.

In order to be diagnosed with CFS, you must have at least four of the above symptoms listed. You also must have severe, unexplained fatigue that can't be cured with bed rest. The fatigue and other symptoms must last for six months or longer.

Ruling out other potential causes of your fatigue is a key part of the diagnosis process. Some conditions whose symptoms resemble those of CFS include:

You may also experience symptoms of CFS if you're severely obese or have depressive disorders or sleep disorders. The side effects of certain drugs, such as antihistamines and alcohol, can mimic CFS as well.

Because the symptoms of CFS resemble those of other conditions, it's important not to self-diagnose and to talk to your doctor.

Treatment

There is currently no specific cure for CFS. Each afflicted person has different symptoms and may therefore benefit from different types of treatment aimed at managing the disease and relieving their symptoms.

Home remedies and lifestyle changes

Making some changes to your lifestyle can help reduce your symptoms. Limiting or eliminating your caffeine intake will help you sleep better and ease your insomnia. You should limit your nicotine and alcohol intake, too. Try to avoid napping during the day if it's hurting your ability to sleep at night. Create a sleep routine: You should go to bed at the same time every night and aim to wake up around the same time every morning.

It's also important to pace yourself during activities. Overexertion can make your symptoms worse and bring on an episode of fatigue. Avoid emotional and physical stress. Take time each day to relax or participate in activities you enjoy.

Therapy

Per the Mayo Clinic, two types of therapy may potentially benefit people with CFS. One is psychological counseling aimed to help you cope with CFS and improve your mindset.

The other is physical therapy. A physical therapist can evaluate you and create an exercise routine tailored for you that gradually increases in intensity. This is known as graded exercise therapy (GET). The goal is to eventually get to one's own daily optimal activity level in a paced, steady fashion over time.

Also according to the Mayo Clinic, people who meet the following criteria stand a better chance of successful treatment:

They have a lower level of impairment.

They don't place too much focus on symptoms.

They comply with counseling programs.

They pace themselves to avoid too much or too little exertion.

Your physician will be able assist you in deciding if psychological counseling and graded exercise therapy are safe options for you to look into, as what may work for one person may not be as effective in another.

Medications

Typically, no one medication can treat all of your symptoms. Also, your symptoms may change over time. In many cases, CFS can trigger or be a part of depression, and you may need an antidepressant to combat it.

If lifestyle changes don't give you a restful night's sleep, your doctor may suggest a sleep aid. Pain-reducing medication can also help you cope with aches and joint pain caused by CFS.

Alternative medicine

Acupuncture, tai chi, yoga, and massage may help relieve the pain associated with CFS. Always talk to your doctor before beginning any alternative or complementary treatments.

Outlook

Despite increased research efforts, CFS remains a poorly understood condition with no cure. Managing CFS can therefore be challenging. You'll likely need to make major lifestyle changes in order to adapt to your chronic fatigue. As a result, you may experience depression, anxiety, or social isolation, so some people find that joining a support group can be helpful.

CFS progresses differently in different people, so it's important to work with your doctor to come up with a treatment plan that meets your needs. Many people benefit from working with a team of healthcare providers, including doctors, therapists, and rehabilitation specialists. It's not known how many people recover from CFS.

The Solve ME/CFS Initiative has resources that you may find helpful, and the CDC also offers recommendations for managing and living with CFS.

# data[].attributes.attachment_link.description
Chronic fatigue syndrome (CFS) is a debilitating disorder characterized by extreme fatigue or tiredness that doesn't go away with rest and can't be explained by an underlying medical condition. CFS can also be referred to as myalgic encephalomyelitis (ME) or systemic exertion intolerance disease (SEID). The causes of CFS aren't well-understood.

# data[].attributes.body
Most joint pains and weakened muscles are due the lack of rest. Athletes have a common training procedure as they want to keep working out and not skip out on practice. The normal thing for rest is to take a day off and let your body rebuild itself.

# data[].attributes.attachment_link.readable_text
Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still overtrain and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological.

Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work, and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome -a difficult condition to recover from.

What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise.

Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance, and increased risk of injury, among others.

Short and Long-Term Recovery

Keep in mind that there are two categories of recovery.

There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be built into a year-round training schedule. Both are important for optimal sports performance.

Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown, and increasing muscle size) by eating the right foods in the post-exercise meal.

This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

Getting quality sleep is also an important part of short-term recovery. Make sure to get plenty of sleep, especially if you are doing hard training.

Long-term recovery techniques refer to those that are built into a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance, and all the other training variables.

Adaptation to Exercise

The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It's just like learning any new skill; at first, it's difficult, but over time it becomes second-nature.

Once you adapt to a given stress, you require additional stress to continue to make progress.

There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports Performance

In general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery, and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased the activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis.

Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Balance Exercise With Rest and Recovery

It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.
Spiegel L, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. . 1999;354:1435-1439. Lamberg L. Sleep May Be Athletes' Best Performance Booster. Psychiatric News. 2005. Volume 40, Number 16. Mujika I, Padilla S. Scientific basis for precompetition tapering strategies. Medicine and Science in Sports and Exercise. 35: 1182-11187, 2003.

# data[].attributes.attachment_link.title
Why Athletes Need Rest and Recovery After Exercise

# data[].attributes.attachment_link.description
Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still overtrain and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

# data[].attributes.body
Surgery is sometimes needed to be done after someone has fractured or dislocated a part of their body. Surgery is very painful and sometimes very risky.

# data[].attributes.attachment_link.readable_text
Sports injury surgery is often the last and final treatment option for some sports injuries. For some, surgery comes after many weeks or months of conservative treatment, and is the final attempt at a full recovery. Conditions like chronic ankle instability, patella femoral syndrome, and tendonopathy may benefit from surgery when rehabilitation fails.

Other injuries that ultimately require surgery for a full recovery. These types of injuries, like ACL tears, shoulder labral tears, and meniscus tears, require surgery to reconstruct or repair the tissues. Conservative rehabilitation is usually not a long-term option because these structures do not heal on their own.

Conservative Management vs. Sports Injury Surgery

Conservative treatment involves early acute care like R.I.C.E, pain and anti-inflammatory medications, and protection of the healing tissues. After initial treatment, rehabilitation programs that focus on restoring normal mobility, stability, and movement patterns can be successful for some injuries. Once the initial trauma of the injury has passed, conservative rehabilitation works to restore normal function.

The ultimate goal of course is to avoid a sports injury surgery if possible. Unfortunately, depending on the severity of your injury and the structures involved, you may have to have surgery to get back to normal.

There are several factors that determine whether surgery is necessary:

Some tissues, like the anterior cruciate ligament, are unable to heal well on their own. Whether or not a tissue can heal on its own depends on the blood supply to the tissue, the normal function of the tissue, and whether or not it can be protected well enough to heal. Common tissues that do not heal well on their own and often require surgery include the fibrocartilage, articular cartilage, and some ligaments and joint capsules.

Injury severity often determines the need for surgery. A grade one ligament sprain is much more likely to heal on its own than a grade III sprain. In general, for tendon and ligament injuries, complete ruptures (grade III strains/sprains) require surgery to reattach the torn tissues, or to reconstruct them. The ACL, achilles tendon, patellar and quad tendons, and biceps tendons are good examples of grade III injuries that usually require surgery.

Injuries that are treated exclusively with surgery often include several weeks of conservative care to reduce swelling and improve range of motion before surgery. Injuries that can be managed conservatively go through rehabilitation, and surgical intervention is only necessary if rehabilitation is not successful.

No matter what type of sports injury surgery you may be having, you likely have lots of questions. Use the links below to find out more about different types of surgery, and to help prepare yourself for the upcoming process.

Sports Injury Surgery Procedures and Information

General Information

Sports Injury Surgery: Arthroscopic vs. Open Procedures
The pain levels, post-operative care, rehabilitation, and recovery timeline are different for open and arthroscopic procedures. Learn more about these differences, and what types of surgery is available for different injuries.

Lateral Release
This sports injury surgery is used to treat patella femoral problems and is common arthroscopic surgery for sports injuries. Learn more about indications for surgery, procedure details, post-operative care, and rehabilitation.

ACL Surgery Stories
If you have had an ACL reconstruction, or are getting ready for this surgery, it often helps to read the experiences of others. Whether you have questions you want answered, or just want to share your experience, this is the place for you.

Shoulder Surgery
Labral repairs, SLAP Repair, bankart reconstructions. Learn more about these types of shoulder surgeries.

Labral Repair
This procedure repairs the labram, or cartilage, of the shoulder and can be performed arthroscopically or open.

› Sports Injury Surgery

# data[].attributes.attachment_link.description
Sports injury surgery is often the last and final treatment option for some sports injuries. For some, surgery comes after many weeks or months of conservative treatment, and is the final attempt at a full recovery. Conditions like chronic ankle instability, patella femoral syndrome, and tendonopathy may benefit from surgery when rehabilitation fails.

# data[].attributes.body
After a surgery, fracture, joint displacement, muscle tear, etc. Physical therapy is needed to get you back in shape.

# data[].attributes.attachment_link.readable_text
What to expect from Athletico Physical Therapy

Our Physical Therapists are experts in motion who treat physical therapy patients of all ages with health-related conditions to reduce pain and improve or restore mobility. As highly trained healthcare professionals, our therapists create personal treatment plans that meet the patient's healthcare and post-operative rehabilitation needs. We work closely with physicians to return patients to pre-injury levels. Our physical therapy and rehabilitation services keep patients moving forward, so they can return to day-to-day work and recreational activities and remain at their optimal health without further risk of injury.
Request an Appointment Today
Physical Therapy Techniques

Education about your condition

Stretching to reduce stress on joints and improve flexibility

Manual therapy to improve or maintain range of motion

Exercise to strengthen muscles and to improve coordination, balance, and endurance

Postural re-education

Home-exercise program instruction

Injury prevention

Pain management

Modalities such as Ultrasound, Electrical Stimulation, Traction, heat and/or cold therapy to relieve pain

Rehabilitative Services

Types of Conditions Physical Therapists Treat

Acute and chronic conditions

Arthritis pain

Ankle and foot injuries

Back and neck pain

Dizziness and balance deficits

Hand trauma and upper extremity injuries

Hip and knee injuries

Joint replacement

Leg injuries and knee pain

Muscle strains and sprains

Orthopedic injuries

Overuse injuries

Personal and auto injuries

Pre and post-surgical conditions

Repetitive stress injuries

Shoulder and elbow injuries

Sports and performance injuries

Women's health and pregnancy issues

Work-related injuries

If you would like to learn more from an Athletico physical therapist, please use the button below to request an appointment!
Request an Appointment Today
Find a Location

Find an Athletico near you.

# data[].attributes.attachment_link.title
Physical Therapy & Rehabilitation - Physical Therapists - Athletico

# data[].attributes.attachment_link.description
Our Physical Therapists are experts in motion who treat physical therapy patients of all ages with health-related conditions to reduce pain and improve or restore mobility. As highly trained healthcare professionals, our therapists create personal treatment plans that meet the patient's healthcare and post-operative rehabilitation needs.