Avoiding Overuse Injuries in Sports: Seeking Pain

Associated Pain Specialists
Overuse injuries are common in sports of all levels and ages, from your child’s after-school soccer league to the professionals in the NFL. An overuse injury is any muscle or joint injury, such as tendonitis or a stress fracture, that is caused by repetitive trauma. Sports and even some jobs require repetitive motion of muscle groups, and over time these muscles, tendons, and bones can become weakened. Sometimes these injuries are just a nuisance while others can be career-ending if not taken care of appropriately. Follow these easy precautionary measures to avoid overuse injuries.

‘Warm-up’ before stretching and ‘cool-down’ after training

A common mistake made by many is stretching before warming up. Performing a warm-up before stretching increases your heart rate, which sends more blood flow to your muscles and tendons making them stretch more easily. Proper warm-ups include jogging, biking, and jumping rope. You shouldn’t stretch until you have performed a warm-up.  Just as important as the ‘warm-up,’ is the ‘cool-down.’ Your cool-down should take place after training. Following the activities of your warm-up, the cool-down is twice as long, but with half the intensity. Performing a cool-down allows your body and muscles to enter a mode of rest gradually.


After your warm-up and cool-down, it is vital to stretch to maintain your muscle’s strength and flexibility. Many injuries can be prevented just by stretching, especially before physical activity. Injuries can occur without stretching due to muscles becoming short and tight during periods of non-movement. When they are called upon abruptly, they are in a weakened state, therefore causing overuse injuries.

Avoid increasing workouts too quickly and training too much

Training excessively and increasing workouts plays a various role depending on what activities you do. For example, if you’re a runner, the rule of thumb is not to increase the amount you run by more than 10% each week- a word of advice is to not push through the pain. Pain is your body’s way of communicating to you that something is wrong, however many times the “I’ll be fine” mentality gets in the way and pain is ignored thus causing injury. If you are ever in excessive pain, don’t question it, seek advice from a pain management specialist.


Simply put, drink water, it’s the stuff you’re made of!  Most everyone is aware of the importance water plays in our diet and health, but it is just as important to understand the role water plays on our muscles, tendons, and bones when living an active lifestyle. Being dehydrated amplifies muscle strains and cramps by not providing the electrolytes needed, which are lost in sweat. This can cause tears from abrupt movements. Make sure you are drinking the daily recommended water intake every day, a half-gallon or eight 8-ounce glasses.

Seek pain management help from a doctor or pain specialist

If you are at a point where you are experiencing consistent pain, seeking professional help is the only step to take next. The Associated Pain Specialists Knoxville (APS Knoxville) specialize in helping individuals with pain management.

Please reference APS’s content disclaimer (located in this channel’s profile description) in regard to this shared content.

Avoiding Overuse Injuries in Sports: Seeking Pain


Author: Associated Pain Specialists

Associated Pain Specialists Part of the Solution Not the Problem for Pain Management Treating patients with interventional techniques and holistic practices APS understands a life of pain is not a quality of life. Our continual goal is to understand our patients and their needs. By doing so, we exceed the highest standards in pain management by providing optimal, thorough, and compassionate medical care to our patients. We accomplish this through the incorporation and utilization of the multidisciplinary approach to the treatment of pain. Smoky Mountain Ambulatory Surgery Center Interventional Pain Specialist with Orthopedic Spine Surgeon and Anesthesiologist Fellowship Trained. Certified Pain Management Facility We offer a comprehensive solution for your pain including integrative medicine approaches with compounding pain creams and DME bracing to alleviate stress on pain areas. Patient Portal We make it easy for patients to get the care they need. Please visit www.myhealthrecord.com to login and access your medical records anytime, anywhere, talk privately to your care team, and receive the best care possible. TYPES OF PROCEDURES Procedures are performed in the office or ambulatory surgery setting at APS by a board certified Orthopedic Surgeon or Pain Specialist. Knoxville Location Procedures: Intradiscal Injections Epidural Steroid Injections Caudal Epidural Steroid Injections Interlaminar Epidural Steroid Injections Transforaminal Epidural Steroid Injections Medial Branch Blocks Radiofrequency Ablation Sacroiliac (SI) Joint Injections Cervical Medial Branch Lumbar Facet Joint Injections Thoracic Medial Branch Spinal Cord Stim Trials Trigger Point Injections Joint Injections SI Joint, Knee, Hip, Shoulder Johnson City Location Procedures: Caudal Epidural Steroid Injections Interlaminar Epidural Steroid Injections Transforaminal Epidural Steroid Injections Medial Branch Blocks Radiofrequency Ablation Cervical Facet Joint Injections Lumbar Facet Joint Injections Thoracic Facet Joint Injections Spinal Cord Stimulator Trials Trigger Point Injections Joint Injections SI Joint, Knee, Hip, Shoulder Sacroiliac Joint Injections TYPES OF PAIN TREATED Headache Cluster Headache Migraine Occipital Neuralgia Post-Trauma Headache Rebound Headache Refractory Headache Tension Headache Neuropathic Pain Carpel Tunnel Syndrome CRPS/RSD/Causalgia Diabetic Neuropathy HIV Neuropathy Multiple Sclerosis Phantom Limb Syndrome Postherpetic Neuralgia Trigeminal Neuralgia Rheumatologic and Myofascial Pain Fibromyalgia Inflammatory Arthritis Lupus and Other Autoimmune Disorders Lyme and other Infectious Disease Osteoarthritis Plantar Fascitis If you do not see the type pf pain you have on this list, don't worry! Please feel free to call and make an appointment for a confidential evaluation at the clinic. (865) 673-5000 referrals@APSpaincenters.com Knoxville Location 1346 Papermill Pointe Way Knoxville, TN 37909 (865) 673-5000 knox@APSpaincenters.com Johnson City Location 818 Sunset Drive Suite 102 Johnson City, TN 37604 (865) 673-5000 johnsoncity@APSpaincenters.com Disclaimer: This site contains links that do not necessarily represent the medical laws of the State of Tennessee or other state laws. This site may also contain "shared content" outside of this APS channel. This 'shared content' does not provide medical advice, does not necessarily represent the views and opinions of APS, nor is it endorsed by APS, and is strictly for informational purposes only.

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