Joe Fleming identifies the common lower extremities overuse injuries and how to help prevent them occurring.
The lower extremities are made up of the knee, ankle joints, and hip, as well as the bones of the feet, legs, and thighs. In effect, the lower limb of the body is actually the lower extremity. The lower extremity is composed of several parts, which play significant roles as far as lower extremity injuries go. These include the blood vessels, nerves, bones, joints, and muscles.
Physically active individuals, especially athletes and sports-enthusiasts, use a protective gear for their lower extremities that provides support without affecting mobility. These can come in the form of a knee brace, orthotic insoles, and a well-fitting pair of shoes.
Sometimes, however, due to an active lifestyle, your body can suffer from minor injuries that tend to accumulate over time. When the rate of injuries overpowers the rate that your body heals, you may develop an overuse injury.
Understanding Overuse Injuries
Overuse injuries are injuries caused by repetitive action and microtrauma to your body's tissues. This means that the factors leading to a particular overuse injury occur over a certain period and not instantaneously.
A sprained ankle, for instance, is not an overuse injury but an acute injury, since it happens instantly. More often than not, overuse injuries affect the tendons, cartilages, muscles, soft tissue compartments, bursa, nerve tissues, and bones.
The most common overuse injuries are those sustained during exercise. This is because each time you work your body while exercising, it adjusts itself by strengthening the tissues involved in the activity, which thicken and gain mass at the same time. That is the reason why you bulk up your muscles and make them stronger each time you exercise.
Nevertheless, if your body isn't given time to adapt to the changes that are happening, the tissues may feel overloaded, leading to microscopic injuries. Consequently, your body responds to the injuries with inflammation of the affected tissues. When this becomes repetitive, the body cannot heal fast enough before it sustains another injury, leading to a gradually worsening trauma to the tissues.
The change from bad to worse happens over a certain period. Some examples of overuse injuries to the lower extremities sustained during exercise include:
Even the sturdiest machine gives out when overused. Hence, it is only right to surmise that the body, when pushed to its limits, can "protest", too. The body's protest comes in the form of injuries, and according to a study conducted by Little et al. (2013), 41% of injuries sustained when doing exercise specifically affect the lower extremities; 32% of which were due to overuse muscle strains.
A study by Paterno et al. (2013) found that the prevalence of exercise-related overuse injuries that affect the lower extremities is increasing, especially in young and athletic population. To determine the possibility of whether you have developed an overuse injury, you will need to watch out for swelling, redness, and warmth of the area in question. Another sign is when the injured body part starts exhibiting poor performance and impaired functionality.
It might do you well to take note of the following in case there is a nagging doubt in your mind that you may be suffering from an overuse injury:
If your answer to any of these questions is yes, consult with your doctor regarding the condition and see if continuing your physical activities or training is still advisable, especially if you are an athlete. You should never ignore the earliest signs of overuse injuries of you might risk aggravating your condition.
Ways to Prevent Overuse Injuries
Overuse injuries can be prevented, and their effects mitigated through the following tips:
The basic concept for the prevention of overuse injuries is listening to your body. Your body is great about giving you cues when you need to take a break from your workout or physical activity.
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About the Author
Joe Fleming is the President at ViveHealth.com. Interested in all things related to living a healthy lifestyle, he enjoys sharing and expressing his passion through writing. Working to motivate others and defeat ageing stereotypes, Joe uses his writing to help all people overcome the obstacles of life. Covering topics that range from physical health, wellness, and ageing all the way to social, news, and inspirational pieces ... the goal is to help others "rebel against age".
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