Overuse Injuries: Types, Causes & Prevention-CK Birla Hospital

Overview

We all have heard the saying, too much of anything is bad, the same is true when it comes to the human body. Be it too much nutrition, food, water, sleep, supplement, etc, even healthy habits like exercise can be harmful if overdone. One such condition characterised by repetitive stress to the musculoskeletal is overuse injuries. These injuries occurring from repeated microtrauma constitute a major portion of injuries in both athletic and occupational settings.

Overuse Injuries

The term overuse injury is used to describe an injury caused by repetitive stress rather than a single injury or specific event. Also, overuse injuries build up gradually. The causes of overuse injuries are associated with repeating the same motion too often, increasing intensity too quickly, poor technique or form, inadequate rest, and more.

Types of Overuse Injuries

Tennis Elbow: As the name implies tennis elbow is an overuse injury caused by overuse of the forearm muscle due to repeated wrist/arm movement causing pain and tenderness in the outer part of the elbow. It is named tennis elbow after tennis players, as the condition is very common in tennis players.
Shin Splints: Shin splints refers to pain in the inner edge of the shinbone due to repetitive stress on shin muscles and bone.
Rotator Cuff Tendonitis: Rotator cuff tendonitis is inflammation or irritation of the tendons in the rotator cuff due to repetitive stress or excessive motion.
Golfer’s Elbow: Golfer’s Elbow is a condition that refers to the pain on the inner elbow from repetitive gripping or wrist flexing. It is common among individuals playing golf, tennis, etc.
Achilles Tendinopathy: Achilles tendinopathy is also a common overuse injury caused by inflammation of the Achilles tendon (tissue that connects the calf muscles to the heel bone).
Stress Fracture: Stress fracture is a condition characterised by small bone cracks resulting from repetitive force, often in feet or legs. Stress fractures are common in athletes, runners, and more.
Runner’s Knee: Runner’s knee is a common overuse injury caused due to repeated bending and straightening of the knee. The condition is common in runners, dancers, gymnasts, and more.
Bursitis: Bursitis is also a common type of overuse injury caused by inflammation of the bursa (fluid filled sac filled with joint) due to repetitive motion or prolonged pressure on the bursa.

Causes of Overuse Injuries

Repetitive Motion: The primary cause of overuse injuries are linked to doing the same movement over and over without variation. Eg: Running, throwing, typing, lifting, etc.
Sudden Increase in Activity: Rapidly increasing the activity level, i.e. duration, frequency, and intensity, like jumping from running 5 km to 10 km without building up.
Poor Technique or Form: Another common cause leading to overuse injury is linked to poor technique. Eg, using incorrect posture or pattern while lifting with the back instead of the legs.
Insufficiency Rest & Recovery: Not allowing the muscles, joints, and tendons to heal between workouts leads to tissue breakdown over time leading to overuse injury.
Ignoring Pain: Another common cause leading to overuse injuries is pushing through discomfort, which turns a minor issue into a chronic one.

Signs & Symptoms of Overuse Injuries

Pain: The primary sign of overuse injuries is pain. The pain can be aching or throbbing and worsens with movements. Swelling: The damage of tissues in the affected area due to repetitive movement results in swelling & inflammation. Limited Range of Motion: The affected joint or muscles may become still and difficult to move. Tingling or Numbness: Overuse injuries can also cause a feeling of tingling or numbness in the affected area. This is common in the hands or feet. Tenderness: The affected area may feel tender or sensitive to touch.

Stages of Overuse Injury

Stage 1: Discomfort or pain after activity, but no impact on activities. Adequate rest can help reverse the condition in this stage. Stage 2: Slight pain during activity, but individuals can participate in activities without any significant impact on the performance. Stage 3: Pain starts during activity & limit performance restricting participation in activities. Individuals may experience stiffness, swelling, and weakness. Stage 4: Pain during all physical activities and even at rest. Indicate possible structural damage and require medical evaluation.

Prevention from Overuse Injury

Category	Prevention Tips
Warm up & Cool Down	Always warm up before physical activity & end with stretching.
Gradual Progression	Increase intensity, duration, or frequency of physical activity.
Rest & Recovery	Schedule rest days & take adequate rest between physical activity.
Strength Training	Build muscles to support joint & overall health.
Listen to Your Body	Don’t push through pain, address pain & discomfort early.