4 Habits That Support Strong Healthy Shoulder Joints
Daily habits influence shoulder health. Certain habits may harm shoulder health, while others can enhance it. Find out which habits to adopt to keep your shoulders strong and healthy.
I'm an Athlete: Are Overuse Injuries Only a Matter of Time?
In athletes, overuse injuries develop over time from training and playing. These injuries result from repetitive micro-trauma to tendons, bones, and joints. Common examples include tennis elbow, runner’s knee, and swimmer’s shoulder (shoulder impingement).
Board-certified orthopedic shoulder and sports medicine physician Matthew Pifer, MD, helps athletes achieve peak performance while also avoiding overuse injuries.
Prevention is the first line of defense
A proactive approach is key to avoiding overuse injuries. That involves several strategies that are as much about what you do outside your training as during it.
Smart training
A well-structured training program is essential. This includes variation in your workout routine and incorporating cross-training to avoid overworking the same muscle groups. It also means gradually increasing the intensity and duration of your workouts rather than making abrupt changes.
Adequate rest
Recovery becomes even more crucial when you’re pushing your limits in practice and play. Your body needs time to repair and strengthen itself after intense activity. Getting enough sleep is just as essential for repair and recovery.
Proper technique
Inefficient technique hinders performance and also increases the risk of injury. Working with a coach or trainer to ensure correct technique significantly reduces this risk.
The role of equipment and environment
Often, the difference between safe training and the path to injury is your equipment and environment. Wearing appropriate supportive footwear and using gear that matches your skill level and body mechanics makes a significant difference.
Additionally, training in a safe environment is essential. For example, run on a flat, forgiving surface instead of hard or uneven terrain.
Listening to your body
Your body is an excellent communicator. Therefore, it’s crucial to listen to it. Pain, fatigue, and decreased performance are signs of impending overuse injuries. Instead of pushing through the pain, addressing these early warning signs can save you from long-term setbacks.
That might mean adjusting your training or simply giving yourself extra time to recover.
Nutrition and hydration
Fueling your body is as important as your physical training. A balanced diet rich in nutrients supports muscle recovery and strengthens bones, reducing the risk of overuse injuries. Staying hydrated is equally important, as dehydration can lead to muscle fatigue and decreased performance.
Early intervention and treatment
If you are experiencing symptoms of an overuse injury, early intervention is essential. Consult with Dr. Pifer as soon as you notice signs. He can provide a treatment plan that may include modified training programs or advanced medical treatments.
Sports medicine plays a crucial role in enhancing athletic performance by focusing on preventing, diagnosing, and treating sports-related injuries and disorders. Dr. Pifer provides athletes with personalized care plans.
By addressing biomechanics and optimizing physical conditioning, Dr. Pifer can help you improve your strength, agility, and endurance while lowering injury risk.
Step up your game and get started today by contacting our office to schedule an appointment with Dr. Pifer.
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