Prevention of Overuse Injuries

Problem #1: Increasing level of activity too quickly Problem #4: Muscle Development Inequality Commonly causes: Commonly causes: • Shin splints (pain in medial shin) • Impingement syndrome ( pain from decreased space • Stress fractures (small breaks in shin bone) under acromion) • IT band tendonitis (inflammation of iliotibial band at and • Rotator cuff tears ) • Hamstring strains • Plantar fasciitis (inflammation of soft tissue of bottom of ) • and knee and dislocations How to correct this: How to correct this: 1. Regular weekly exercise 1. Be sure to build strength in all muscles surrounding 2. Start with low-intensity exercise 2. of extensors and flexors around joints is important in 3. Increase intensity of exercise by 10% per week protection from injury 3. Proper posture

Problem #2: Repetitive movements and lack of rest Commonly causes: Problem #5: Poor balance and neuromuscular training • Little league shoulder (growth plate separation) Commonly causes: • Most (inflammation of , which connect • ACL/MCL/PCL sprains (damage to the that stabilize muscle to bone) the knee) How to correct this: • Ankle sprains 1. Planned rest days/weeks • Knee and ankle dislocations 2. Follow pitch count guidelines/coaches’ advice How to correct this: 3. Try to avoid sports specialization too young 1. Balance training programs have prevented future ankle sprains 4. Cross training with different sports in athletes with a history of prior ankle 2. Neuromuscular retraining programs – work by changing the way your muscles react to jumping, landing and pivoting to Problem #3: Improper form and mechanics improve their protection of the joints Commonly causes: • Lower back pain Specific types of neuromuscular training programs: How to correct this: • FIFA 11+ 1. Keep back and upper body straight while lifting • PEP program 2. Bend and lift with your legs • KIPP program