Standard First Aid Training, Courses and Re-Certifications.

Knuckle pain

May 27th, 2016 | Posted by A. Jones in Muscle Injuries - (Comments Off on Knuckle pain)

Some individuals have experienced knuckle pain at some point. The fingers and the knuckles are composed of bones, ligaments and tendons. The tendons facilitate the fingers to move and bend while the ligaments keeps the fingers in a permanent position. There are conditions that causes the bones, ligaments and the knuckles to become dislocated or weaken and often related to pain in the joint of the knuckles and stiffness which is due to limited range of movement.

Causes of knuckle pain

  • Osteoarthritis can cause pain and stiffness in the knuckles.
  • Trauma or minor injury that is caused by a hairline fracture in the finger bones.
  • Rheumatoid arthritis which is the inflammation of the tissue of the joint can.
  • Very cold weather can result to reduced circulation of blood in the extremities.
  • Cracking of the knuckles can damage the bony cartilages
  • Overuse of the fingers such as typing on the keyboard
  • Gout and psoriatic arthritis or complication of psoriasis


Knuckle pain

Apply warm or cold compresses on the knuckle at least 30 minutes to lessen the swelling. Apply an ice pack or bag of ice to lessen the inflammation, swelling and pain inside the hand.

  • Soak the affected area in warm salt water for at least 15 -20 minutes to lessen the pain, aches and stiffness of the knuckles and fingers. Salt absorbs pain in the body.
  • Avoid constantly cracking the joint of the fingers to minimize the risk of damage to the bony cartilage.
  • Apply aloe vera on the finger since it alleviates knuckle pain and stiffness of the finger
  • Avoid eating eggs, red meat and processed foods since they can worsen the pain especially among those suffering from rheumatoid arthritis and gout.
  • Massage the affected area to lessen the pain in the knuckles and stiffness of the finger
  • Take antioxidants in the form of fruits and carrots which reduces the pain in the knuckles and fingers. Antioxidants protects the body from free radicals that can damage the cells of the tissue.
  • Apply warm or cold compresses on the knuckle at least 30 minutes to lessen the swelling. Apply an ice pack or bag of ice to lessen the inflammation, swelling and pain inside the hand. If ice is not available, a bag of frozen vegetable can be used instead. Wrap the ice pack in a towel before applying on the affected area. Remember to avoid applying the ice pack directly on the skin to prevent frostbite or making the condition worse.
  • Mix cinnamon and few drops of honey and then mix well to become a paste. Apply the mixture on the affected area to lessen the pain and inflammation.
  • Massage the joints using olive oil since it provides relief to the condition. Olive oil has natural anti-inflammatory properties.


  • Avoid eating foods that can trigger inflammation such as refined sugars, red meat and breads.
  • Avoid cracking the fingers and knuckles.
  • Give the hands enough time to rest regularly
  • Use a neutral position in typing to reduce strain on the hands.

Treatment for leg cramps in children

March 18th, 2016 | Posted by A. Jones in Muscle Injuries - (Comments Off on Treatment for leg cramps in children)

Leg cramps are described as sudden uncontrolled contraction of the muscles. Children can experience discomfort caused by leg cramps especially during periods of rapid growth. Leg cramps causes severe pain and disrupts sleep especially when they happen at night.

The cramps can be severe when it affects small children. Overextension of the muscles of the leg or a pinched nerve while sleeping can cause leg cramps. The cramped muscles can be hard to the touch or evidently bulging. Cramping that occurs among children are usually triggered by excessive physical activity during the day.

Causes of leg cramps

  • Performing high-intensity activities such as jumping and running or activities that are new to the child. The fibers of the muscle will form lactic acid as a waste product following an activity and microscopic tears develops once fibers of the muscles are stressed.
  • Excessive perspiration can cause imbalance in the electrolyte balance and impaired regulation of temperature of the body can result to abnormal muscle responses.
    Leg cramps

    Leg cramps are described as sudden uncontrolled contraction of the muscles.

  • Imbalances in the electrolytes
  • Rapid growth of a child increases the incidence of leg cramps at age 12 with maximum incidence between the ages 16 and 18. The bones grow and changes in skeletal alignment needed for the muscles to grow, stretch and some bodily changes.
  • A child with flat feet or other structural disorder of the leg can experience leg cramps due to imbalance of pressure placed upon the muscles of the leg.
  • Conditions such as diabetes, anemia, hypoglycemia and thyroid can experience cramping as symptoms.


  • Perform stretching by holding the heel of the child on one hand and the toes in the next. Gently pull the heel of the child and push the toes up toward the leg. This stretch can help relieve muscle contraction in the calf. Remain in this position until the leg cramps subside.
  • Massage the calf muscle while cramping. Gently stroke the cramping muscle using firm pressure by starting at the ankle and spread up towards the knee. Massage in this manner until the cramping is minimized. Once cramping is minimized, massage the affected muscle using a circular stroke. Wrap an ice pack in a towel and place on the affected muscle for at least 20-30 minutes to lessen the pain.
  • Deficiencies in nutrition such as calcium, potassium and sodium can also cause leg cramps. Increase the consumption of calcium-rich foods such as milk, cheese, yogurt, tofu, almonds and oranges. Additionally, it is also recommended to add potassium-rich foods such as banana, potatoes, tuna, strawberries, carrots and lettuce. After performing strenuous physical activities, provide the child with sports drinks to help replace the lost electrolytes and sodium and also help in preventing leg cramps from developing.
  • Drink coconut water regularly can also help in preventing leg cramps.
  • Drink chamomile tea with a few drops of honey or agave syrup when cramping is happening. Take note that chamomile helps in relaxing the muscles and minimize the occurrence of the leg cramps.

Muscle Strain: First Aid Management

August 12th, 2015 | Posted by Mikha Canon in Muscle Injuries - (Comments Off on Muscle Strain: First Aid Management)

Muscle strain is an injury to the muscles or tendons (links muscles together) that pertains to the sudden tearing of the muscle fibers caused by exertion or over stretching. Muscle strain may occur partially or completely, with the latter being more difficult to treat. The most commonly affected muscles of muscle strain are the lower back, shoulder, neck and hamstring (muscle behind the thigh). Muscle strain should not be confused with muscle sprain, which is caused by torn fibers in the ligament.

Muscle strain is also called pulled muscle or muscle tear.

The ba

The lower back, along with the shoulder. neck and hamstring, are the most commonly  affected muscles of muscle strain

Causes of Muscle Strain

Muscle strains don’t always occur with extreme or strenuous activities. They may also occur while doing normal activities. Muscle strain usually results from fatigue, improper or overuse. The following may lead to muscle strain:

  • Sports training or performance (which makes athletes more at risk for muscle strain)
  • Quick and abrupt heavy lifting
  • Work tasks

Signs and Symptoms of Muscle Strain

The signs and symptoms of muscle strain may include:

  • Local bleeding or bruising (or any skin discoloration) caused by damage in the small blood vessels
  • Open cuts
  • Swelling
  • Redness
  • Stiffness that is localized
  • Pain upon moving the affected muscle or joint
  • Pain that manifests even at rest caused by irritation of the nerve endings in the affected region
  • Muscle or tendon weakness
  • Unable to use the muscle (loss of efficient movement)

First Aid Management for Muscle Strain

Mild to moderate cases of muscle strain can be managed at home by giving first aid to casualties. The primary goal of muscle strain is to reduce pain and swelling. This can be done by following price and avoiding HARM.

PRICE Therapy (Protect, Rest, Ice, Compress, Elevate)

  • Protect the strained muscle from further injury –best to use a support that will increase protection
  • Rest the strained muscle or tendon, thus do not engage in further activities that may worsen the injury; it is advisable to avoid activity for 48 to 72 hours
  • Ice wrapped in cloth or towel should be placed over the affected muscle or tendon for 15 to 20 minutes every 2 to 3 hours while awake. Do not apply ice directly on the skin and ensure that it is not left for too long.
  • Compress or bandage the affected area to help limit swelling and movement that may exacerbate the injury. Bandage firmly but not too tightly to ensure that blood flow is maintained.
  • Elevate the affected area for 12 inches or place on top of a pillow to help limit swelling.
  • Bonus: Take painkillers and anti-inflammatory medicines, such as ibuprofen and aspirin to help reduce pain and improve movement.

HARM (Heat, Alcohol, Running, Massage)

  • Avoid Heat on the affected area as this may actually increase pain and swelling. Only apply heat once there has been an obvious reduction in swelling.
  • Avoid Alcohol as apart from hastening the healing period, it increases bleeding and swelling
  • Avoid Running or any form of exercise that may lead to aggravation.
  • Avoid Massage because it may increase swelling and bleeding.

Learn how to properly manage muscle strain and other common muscle injuries by enrolling in First Aid Courses.

Muscle strain is the sudden tearing of the muscle fibers due to exertion or over stretching. It is also called pulsed muscle. First Aid Treatment for muscle strain follows PRICE and avoids HARM.

Muscle knots in the back

July 24th, 2015 | Posted by A. Jones in Muscle Injuries - (Comments Off on Muscle knots in the back)

Muscle knots felt at the back can be painful, especially when they are big and do not heal. Some knots causes discomfort, difficulty in sleeping, work and movement. Muscle knots are also called muscle spasms or trigger points which are an abnormal area in the muscle and causes pain.

Painful knots in the back can make daily activities difficult, and these develop when a specific part of a muscle becomes tight and can be caused by bad posture, improper mechanics of the body, muscle injuries and stress.

Treatment and home remedies of muscle knots in the back

Muscle knots in the back

Painful knots in the back can make daily activities difficult, and these develop when a specific part of a muscle becomes tight and can be caused by bad posture, improper mechanics of the body, muscle injuries and stress.

  • Provide the individual with anti-inflammatory medications in order to minimize the inflammation.
  • Apply alternately heat and cold compress. Heat helps in relaxing the muscles and ice makes the muscles tight. This therapy helps make the muscle return to its original structure and functioning.
  • Apply cold compress to the affected muscle at the back for 15 to 20 minutes at 3-5 times every day for the first two to three days after the injury. A frozen bag of peas or other vegetables can also be used.
  • Make a cold compress by pouring 3 cups of water and mix it with 1 cup rubbing alcohol and freeze it overnight. This cold compress helps reduce flow of blood flow in the area and minimize inflammation and pain.
  • After 2-3 days, you can apply a warm compress over the affected area for 15-20 minutes. This helps minimize muscles knots in the back, increases flow of blood and relaxes the muscles.
  • Drink plenty of water in order to flush out toxins that accumulate and affect the functioning of the muscles.
  • Increase the intake of foods rich in potassium such as apricots, bananas, plums, and apples. These can help in preventing constant muscle cramps and fights off fatigue in the muscles.
  • Regular massage helps in reducing muscle knots, spasm and tension areas. Use of clove oil, nutmeg oil or lavender oil to help reduce the pain and strain as well as preventing cramping and improves flexibility.
  • Massage is helpful in minimizing muscle knots in the back. Applying manual pressure to the affected area helps in increasing the flow of blood and eliminates toxins from the muscles. In addition, it can relax the muscle and minimize the knots.
  • Perform gentle stretching in order to minimize knots in the back muscles. You can stretch the lower back by lying on the floor and then bend one knee until it reaches the chest. Pull the knee close to the chest using the hands until the person feels the tight muscles stretch. Remember to avoid stretching it up to a point where pain can be felt since it can cause damage to the muscle. Remain in this position for 20-30 seconds and repeat the procedure with the other leg. Perform this exercise 3-5 times every day.
  • Stretch the upper back by interlocking both hands in front of the body. Make the elbow straight and arch the back until a stretch can be felt around the shoulder. Remain in this position for 20-30 seconds. Perform this exercise 3-5 times every day.

How to relieve tension in the shoulder muscle

June 26th, 2015 | Posted by A. Jones in Muscle Injuries - (Comments Off on How to relieve tension in the shoulder muscle)

The shoulders and neck are two areas of the body which bear the burden of tension and pain. Pain and stiffness felt in the upper back can cause discomfort for the person. This condition is not a serious problem but it can slow down the daily activities of the individual and there is difficulty while doing his/her daily tasks.

Shoulder muscle tension happens when there is reduced blood and lymph flow to the area and typically caused by injury, stress and poor posture. Sometimes, tension in the shoulder muscle has similar symptoms of the lower back pain.

Causes of tension in the shoulder muscle


Chronic tension in the shoulder joint can pull the tendons of the muscles and cause inflammation which is known as tendinitis.

  • It can be caused by engaging in excessive activity which results to straining of the shoulder muscle.
  • Poor posture such as sitting for long periods of time at the desk, without taking a break or working on a computer in the same position for long hours can cause straining of the shoulder muscles.
  • A poor ergonomic position at the workplace can make the shoulder and neck muscle short which causes pain and tension in the area. The shoulder is stressed and strained when holding the cell phone between the head and shoulder.
  • A woman wearing high heeled shoes causes straining the lower back and spine, but will also change the biomechanics of the upper back and shoulder.
  • Sleeping postures can also cause tension in the shoulder muscle, usually when sleeping on the stomach.
  • Stress and anxiety are also factors that can cause shoulder and neck muscle tension.

Symptoms of shoulder tension

  • The muscles of the body are always tensed and relaxed. Take note that this cycle occurs indefinitely, but sometimes the muscles continues to become tensed without relaxation and will result to muscle spasm and pain.
  • Chronic tension in the shoulder joint can pull the tendons of the muscles and cause inflammation which is known as tendinitis. There is stiffness of the shoulder and difficulty in moving the shoulder upwards or sideways due to spasms of the muscle.
  • There is weakness of the shoulder along with swelling and tenderness which indicates that the muscles of the shoulders are tensed.

Treatment and home remedies of tension in the shoulder muscles

  • Massage the affected area in order to minimize stress and strain on the shoulder muscles as well as reducing stiffness and pain. Perform gentle massage using olive oil or coconut oil on the area of the shoulder to promote proper circulation. Massage also helps in releasing tension in the shoulder muscles.
  • Take a hot bath since it helps in relaxing tension in the shoulder muscles. Heat relaxes tensed fibers of the muscles. Another way is placing a heating pad or hot water bag over the shoulder to promote relaxation of the muscles.
  • Exercise is helpful in minimizing tension on the shoulders by rotating the shoulder in clockwise and anti-clockwise directions at least ten times in order to minimize tension in the shoulders.
  • Encourage the individual to perform some deep breathing techniques and yoga since these can help in reducing tension in the shoulders.


Knots in the glutes

June 19th, 2015 | Posted by A. Jones in Muscle Injuries - (Comments Off on Knots in the glutes)

Pain in the buttocks makes life uncomfortable. Knots in the glutes are spasms and cramps in the gluteus muscles located in the posterior. The buttocks have three gluteus muscles – gluteus maximus, minimus and medius. These muscles are located at the rear of the pelvis and allow smooth movement of the hip, trunk and the legs as well as providing support for the body when standing and cushioning the pelvic bone while sitting. Gluteus maximus is the strongest and the largest of the gluteal muscles which helps in the rotation of the hip and extension of the trunk.

When the muscle are pulled due to spasm, numbness and shooting sharp pain can be felt in the bottom since nerves and blood vessels pass underneath these gluteus muscles. Knots in the glutes can be caused by injury or giving pressure to these muscles particularly the gluteus maximus.

Knots in the glutes can affect any individual and can occur suddenly or slowly and usually depends on the underlying cause.

Causes of knots in the glutes

Knots in the glutes

Knots in the glutes can be caused by injury or giving pressure to these muscles particularly the gluteus maximus.

Cramps and spasms in the gluteus muscles happen when a person becomes less active and there is a constant pressure such as sitting for long periods of time at one place. Take note that it can give pressure on the vessels. Circulation of blood becomes weak and the glutes are starved of the essential nutrients, thus causing cramps of the gluteus muscle. There is also difficulty in performing simple movements such as rising from sitting position and climbing stairs. Other causes include the following:

  • Traumatic injury caused by a fall or a direct trauma to the area can cause pain and spasms of the gluteus muscle.
  • Engaging in strenuous activities without doing proper stretching and warm up exercises can cause pulling of the gluteus muscle and athletes are prone to spraining and straining of the gluteus muscles.
  • Injury or irritation of the nerves coming from the spinal roots can result to spasm and knots in the gluteus muscles. The pain is agonizing and sharp or can be numb and aching with stiffness of the muscle.

Treatment and home remedies of muscle knots in the glutes

  • When the muscle undergoes spasm, the individual should perform some gentle stretching but if spasms are severe, rest the affected muscles.
  • Once the pain is minimized, perform gentle stretching in order to relax the muscles.
  • Apply alternately cold compress and warm compress in order to help promote proper circulation of blood.
  • Physical therapy exercises can help in relieving pain and spasms of a tensed gluteus muscle.
  • Massage helps in improving circulation and rest strained muscles. A simple massage using the fingers over the strained area at least once in a day will rest the muscles of the buttocks.
  • Walk in the morning for a few minutes is the best exercise for knots in the glutes but before starting any exercise, the individual should take a muscle relaxant medication to help minimize inflammation and stress in the muscles.

Treatment of shoulder tendonitis

April 10th, 2015 | Posted by A. Jones in Muscle Injuries - (Comments Off on Treatment of shoulder tendonitis)

Tendonitis is a condition that happens when one of the tendons that connect the muscles to the bones that function in supporting them becomes inflamed. Remember that the shoulder is susceptible to this condition. If an individual is suspected with this condition, a doctor should be consulted.

The shoulder joint is a complex joint that is supported by muscles and tendons to keep it steady. An outside trauma, daily stretch and strain makes the shoulder susceptible to many problems. People who are at the age of 40 are more susceptible to this condition which tends to weaken as the person gets older.

Causes of shoulder tendonitis

  • A sudden and sharp movement, injuries during accidents or sports
  • The normal wear and tear due to aging and some underlying conditions such as diabetes and rheumatoid arthritis.
Shoulder tendonitis

A dull aching pain can be felt in the shoulder that becomes worse during activity.

Symptoms of shoulder tendonitis

  • A dull aching pain can be felt in the shoulder that becomes worse during activity.
  • There is tenderness and mild swelling
  • Pain and stiffness when lifting the arms and the shoulder becomes painful when the arm is lowered after lifting
  • Pain when lifting the arm overhead
  • Burning pain can be felt from the front of the shoulder to the sides.
  • There is weakness of the shoulder because of the pain
  • There is difficulty in moving the arm behind the back while buttoning
  • Not capable of playing sports that requires throwing

Treatment and home remedies

  • Rest the shoulder; avoid doing strenuous activities in order to help heal the damaged tendon.
  • Apply a cold compress since it helps minimize inflammation in the tendon, increase circulation and for faster healing. It must be applied for 20-30 minutes each for 2-4 hour when the injury is warm. Afterwards, hot compress should be applied alternately with ice compress since heat will relax the muscle tendon and help in restoring the range of motion.
  • As cold and hot compress is applied alternately to the affected area, move and stretch the shoulder joint when possible in order to prevent frozen shoulder. This should be done slowly, but stop if there is pain.
  • Natural substances such as arnica helps in minimizing pain and swelling, but avoid taking anti-inflammatory medications during the first 48-72 hours since it can cause bleeding.
  • In order to protect and support the injured tendon, there is a need to wear a sling or tape the shoulder for relief of pain
  • The individual should be encouraged to sleep in an upright position or with a pillow support
  • Shoulder tendonitis takes several weeks to heal and during this time, it is important to stretch and adjust the healing scar by joint mobilization, massage, muscle stretches and assisted light exercises.

With the help of these measures, the symptoms of shoulder tendonitis can be managed to provide relief to the individual.

How to treat costochondritis

December 26th, 2014 | Posted by A. Jones in Muscle Injuries - (Comments Off on How to treat costochondritis)

Costochondritis is the inflammation of the cartilage that function in connecting a rib to the breastbone or sternum which is a junction known as the costosternal joint. Pain that is caused by costochondritis imitates that of heart attacks or other conditions.

Other names of costochondritis include pain in the chest wall, costosternal chondrodynia and costosternal syndrome. When pain is accompanied by inflammation, it is called as the Tietze syndrome.

Symptoms of costochondritis

  • It becomes worse when taking a deep breath or coughing
  • It happens on the left side of the breastbone
  • It affects more than one rib

Causes of costochondritis


It becomes worse when taking a deep breath or coughing

  • An injury such as a blow to the chest could cause costochondritis.
  • Arthritis, osteoarthritis, rheumatoid arthritis and ankylosing spondylitis can cause costochondritis.
  • Lifting of heavy objects and engaging in strenuous exercises can cause costochondritis with severe coughing.
  • Non-cancerous and cancerous tumors and cancers from other parts of the body that spreads to the joints like breast, thyroid and lung can also cause costochondritis.
  • A rib joint that becomes infected by virus, bacteria or fungi like tuberculosis, syphilis and aspergillosis can cause costochondritis.

Treatment and home remedies

  • Costochondritis is caused by an overuse or by trauma. The best thing to do is to rest the muscles and joints that surround the sternum in order for them to heal.
  • Take anti-inflammatory medications like ibuprofen in order to minimize inflammation and pain at least 800mg to be taken three times a day. It should be reduced to 400mg taken at 2-3 times a day if the pain starts to subside.
  • Take pain medication like acetaminophen in order to relieve pain
  • Apply cold or heat compress to the sternal areas, depending which feels better for the person. Ice compress can help in minimizing inflammation. If you want to learn more about this treatment option, read here.
  • Avoid doing exercise that can cause costochondritis and cause irritation of the affected area. Seek the help of a physical therapist on what kind of exercises that can promote healing of the affected area.
  • Pain caused by costochondritis lasts for at least 1-2 months, even up to 6 months, but if there additional injuries such as sternal fracture, bruised bones or muscles as well as strains, the pain might persist for a year or even longer. The quality of care will determine the length of the recovery period.

Prevention of costochondritis

  • Avoid trauma to the chest area, sternum and ribs which happens in a car accidents like when the chest will hit the steering wheel, if there is no airbag in front of the steering wheel, another is being punched in the chest during a fight, and a direct hit in the chest when playing contact sports like football.
  • Wear seatbelt when driving a vehicle.
  • When playing contact sports, wear padding that is placed in the chest in order to minimize a blow to the chest.
  • Maintain a good posture by sitting up straight at work while on a computer and using ergonomically designed chairs can be helpful.

Health And Safety Tips For Volleyball Athletes

September 15th, 2014 | Posted by Aris Eff in Muscle Injuries - (Comments Off on Health And Safety Tips For Volleyball Athletes)

Just like any other sports, volleyball also has its fair share of injuries, in which players might fall victim to.  Injuries are very important to take into consideration because they are a big part of every athlete’s lives, so taking the necessary precautions is the first step to reducing the risk of injuries.

What Injuries Are Usually Suffered By Volleyball Players?

The basics of volleyball involve constant landing, diving, jumping and ball receiving, which mean that the common sites of injury are located in the knees, shoulders, lower back, legs, feet, arms, hands and fingers.  Because of the nature of the sports itself, ankles and knees also get a lot of overuse injury without proper coordination, exercise and body mechanics.

Valuable and Safety Tips For Volleyball Players

  • As we have said overuse injuries and ankle rolls are common injuries for volley ball players, because of the constant and high jumping they do. In order to protect them from this, volleyball players should have good support and padding on their shoes, which will act as the “shock” absorber. Proper landing is also necessary; landing on toes is more preferable than landing on both feet, because it reduces the impact of the jump. Ankle rolls, on the other hand, can be prevented by wrapping the ankles with bandage to provide additional support, strength and mobility. Check out this post for more information about overuse injuries.
  • Aside from ankles and the feet, other areas of constant injury are the shoulder blades and lower back, because of constant bending, twisting, and diving, as well as spiking, tossing and receiving of ball. Unlike overuse injuries, injuries involving back and shoulders can become long-term if not given proper attention and emergency care. The best way to avoid shoulder and back injuries is to perform warm-ups, strengthening and conditioning exercises prior to the start of the game. This will help stretch and add more flexibility to the muscles. Careful and proper practice of shots is also necessary to avoid shoulder injuries.
  • Finger injury is another type of injury that often haunts volleyball players. Finger injuries are common for players who are placed in the front line and whose primary role is to block the oncoming ball, regardless of the ball’s speed. Injuries associated with the fingers include dislocations, fractures, and ligament and tendon tears. Players usually tape two to three fingers so that these would receive equal impact and force from the ball, which make them less prone to injuries.

Always make sure that you understand how injuries can affect your performance and your entire sports life. Take precautions to avoid them, so you can have a better chance of staying within the competitive scene. Check out this site for more information about sports injury prevention.

Related Video On Volleyball Injuries:


“Preventing Volleyball Injuries.” Stop Sports Injuries. Retrieved online on September 9, 2014 from

“Avoid Volleyball’s Most Common Injuries.” About Sports. Retrieved online on September 9, 2014 from

Overuse Injuries – What Are They And How Are They Treated And Prevented?

August 23rd, 2014 | Posted by Aris Eff in First Aid Injury Assessment | Muscle Injuries - (Comments Off on Overuse Injuries – What Are They And How Are They Treated And Prevented?)

Background to Overuse Injuries

From the term itself, overuse injuries mean that certain types of injuries are sustained from repetitive activities or actions. This is different from acute injuries that could happen because of an instant traumatic event. In contrast, overuse injuries are injuries that occur more subtly and develop over time. This means that the two basic types of injuries are acute and overuse.

With respect to overuse injuries, the kind of trauma received by a specific body part results from repetitive actions, but the most common sites of injury are the muscles, bones and tendons of the arms, wrists, ankles, legs and thighs.  Because of its repetitive action, overuse injuries are common among athletes engaged in various activities and contact sports.

What Is The Science Behind Overuse Injuries?

Physiologically speaking, the body has the tendency to adapt to tremendous physical stress. There are many benefits associated with this adaptation – exercise, for example, can make the muscles, ligaments, tendons, joints and bones more functional, more flexible and stronger. This adaptation happens because of the process known as ‘remodeling.” But remodeling does not only involve the build-up of tissues, because improper use of the body structures can result to tissue breakdown. Thus, there should be a clear balance between tissue break down and build-up, and if break down occurs more rapidly than build-up it results to damage, such as overuse injury and acute injury.

Overuse Injury can occur as a result of forcing the body to work more than it can handle, resulting in stress and imbalance.

Overuse Injury can occur as a result of forcing the body to work more than it can handle, resulting in stress and imbalance.

How Does Overuse Injury Occur?

Too much use of muscles, bones and other body structures for a prolonged period of time without proper training and condition can result to physical stress. If, for example, a person starts to play tennis for the first time, and he continues for several hours without proper conditioning and training, it can strain his muscles and end up in an overuse injury. This happens because that person is trying to stress his body, not allowing the muscles to fully recover from the stress. As beginners, it is very important to have basic knowledge about the sport and proper technique when executing movements.

How Can Overuse Injury Be Prevented?

Training and conditioning are keys to prevention. Overuse injuries can be prevented with proper use of muscles and execution of movements. It is important to give the body some time to recover after performing sports or other training programs and activities. Consulting the doctor or sports medicine provider could also help you have a well-laid training program.

Related Video On Overuse Injury:


“Overuse Injuries.” Physioworks. Retrieved online on August 18, 2014 from

“Overuse Injury: How to Prevent Training Injuries.” Retrieved online on August 18, 2014 from


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