If that weekend Zumba class, game of basketball or run through the park has you limping into work on Monday morning, you are not alone. Sports injuries are now the second leading reason for physician office visits, behind only the common cold. Nearly two million Americans are newly diagnosed with knee pain each year. With studies showing that just one in five Americans get the recommended dose of daily exercise, it's no surprise that a growing number of these injuries are occurring in "weekend warriors."
It's not just baby boomers experiencing these problems. Physicians are seeing men and women in their 20s, 30s and 40s with stress and overuse injuries. If you're a weekend warrior, some of the most common injuries to watch out for include:
• Sprained ankles -- A very common injury as it can occur in almost any sport or activity. Common causes are stepping hard onto an uneven ground surface or changing direction too quickly.
• Shin splints -- Pain felt in the front side of the lower leg, most commonly affecting runners.
• Rotator cuff injuries -- Caused by repeated stress on the shoulder joint; can lead to torn ligaments in the front or back of the shoulder, sometimes requiring surgery.
• Golf or tennis elbow -- Also known as tendonitis, results from strained or inflamed tendons on the inside or outside of the elbow.
• Achilles tendonitis or Achilles heel -- Tendons in the back, lower part of the leg lose their elasticity with age, making them vulnerable to inflammation, pain and tears from forceful running, jumping or pivoting.
• Plantar fasciitis -- Pain caused by running, or even walking, felt mostly at the bottom of the heel; may also radiate down the entire bottom of the foot.
• Knee pain -- Very common in sports with lots of running; often caused by irritation on the under surface of the kneecap, or from wear and tear on the patella.
Most of these injuries occur as a result of overuse, poor flexibility and/or poor body mechanics, rather than as a result of accident or trauma. A few simple steps can dramatically reduce the likelihood of these types of injuries.
• Maintain a balanced workout plan. Performing a wider variety of physical activity -- including some combination of cardiovascular, weight-training, cross-training and stretching exercises -- can help you avoid injuries. Try to set a plan that allows regular exercise at least one or two times during the week, reducing the shock to your body on the weekend.
• Increase intensity gradually. Start any new activity with intensity levels you can handle, and ensure you don't increase those levels too quickly -- 10 percent per week is a good rule.
• Listen to your body, the most important of the rules to follow. The theory "no pain, no gain" is not one that should be applied to the average weekend warrior or amateur athlete. Pain -- whether sharp or dull -- is your body's way of alerting you that you are either doing too much or not doing it correctly. Simply "pushing past the pain" will often result in injury.
If you do experience an injury, consider trying to manage with R.I.C.E. -- rest, ice, compression and elevation. If the pain lasts more than three days, it's a good idea to see a physician for an evaluation. You can also consider physical therapy services, either as a means to prevent injury or to manage one.
If a joint injury or other orthopedic condition is keeping you from enjoying life the way you used to, turn to Siloam Springs Regional Hospital. You don't have to travel far from home. With the skill and experience of Matthew Coker, M.D., independent member of the SSRH Medical Staff, SSRH is a convenient choice for orthopedic services. Dr. Coker and the entire SSRH team are ready to get you back to your life. For more information, call 479-215-3124.
About Northwest Health
Northwest Health is one of the largest health networks in Northwest Arkansas with five hospitals: Northwest Medical Center -- Bentonville, Northwest Medical Center -- Springdale, Northwest Medical Center -- Willow Creek Women's Hospital, Siloam Springs Regional Hospital and Northwest Health Physicians' Specialty Hospital. The system has 487 beds, a combined active medical staff of more than 540 physicians and 2,200 employees working together to provide quality healthcare for the region. Collectively, Northwest Health hospitals had more than 18,000 inpatient admissions, 90,000 emergency room visits and 4,200 deliveries in 2015. Physicians Specialty Hospital is owned in part by physicians.
Editorial on 09/21/2016