Schedule an appointment online or call 513-232-BONE

From Tennis Elbow to Runners Knee: How to Prevent Repetitive Use Sports Injuries

Runners Knee Wellington Orthopaedic and Sports Medicine

Staying active through sports is one of the best ways to maintain great health, but these same activities may be straining certain areas of your body beyond their natural abilities. Repetitive-use injuries are fairly common among athletes of all kinds, but the good news is that there’s plenty you can do to ward them off.

At Wellington Orthopaedic and Sports Medicine, our team of specialists encourages sports participation as a great way to keep your overall health and wellness in tip-top shape. So we understand the frustration that comes with a sidelining injury, especially those that stem from repetitive use, which can turn into chronic conditions that are difficult to treat.

To help keep you in the game, we’ve pulled together a few tips to help you avoid a repetitive-use sports injury, whether it’s tennis elbow or runner’s knee.

Added strength

There’s a very good reason why athletes spend a considerable amount of time in the gym outside of their sport — strength training goes a very long way toward preventing injuries of all kinds, including repetitive stress injuries. If you know that you’ll be asking a lot of your knees, for example, spend some time ensuring that these joints are up to the challenge by strengthening the muscles in the area so that your tendons and ligaments aren’t doing all of the heavy lifting.

Fine tuning

Another great way to avoid repetitive-use injuries is to make sure you’re using your joint properly. In many cases, a simple adjustment on the hold of your racket or a tweak to your running style can make all the difference.

We’re happy to help on this front, and we can provide you with a few useful tips that will safeguard your joints.

Stretch it out

Another great way to prevent repetitive-use sports injuries is to make sure that you stretch out your muscles, tendons, and ligaments both before and after your game or your run. When your joints are supple, they resist injury better.

And why not go the extra mile by taking a yoga class once or twice a week? This is a great way to help your soft tissues to become more flexible, which will not only ward off repetitive-use injuries, but might improve your overall performance.

Give it a rest

We know you love being active, but listen to your body and give it a rest every once in a while. A daily run is a great way to stay in shape, but taking a day or two off once a week will give your body the timeout it needs to rest up for the next go-around.

Going a step further, if you participate in sports regularly, take full chunks of time away from the sport to allow ample time for your stressed joints to rebuild and repair themselves. And you can make this time away fun. If you’re a daily runner, try something completely different, like golf. Not only will you learn a new sport, you’ll return to running stronger than ever.

Listen up

This last tip may be the most valuable — listen to your body. Repetitive-use injuries build gradually, which means there are plenty of warning signs along the way that something’s amiss. It may start out as a small ache after you get home or the next day when you wake up. We urge you to heed the call, and put yourself on a timeout before you do more serious damage to your joint.

If you’d like to learn more about preventing repetitive-use sports injuries, or you’d like an individualized plan of action, please call one of our seven offices in and around Cincinnati, Ohio. Or you can use the online scheduling tool to set up a consultation.

You Might Also Enjoy...

Life After a Fracture

Breaking a bone isn’t fun, and it takes weeks of healing to knit itself back together. Learn what proactive steps you can take to get back to your life after a fracture.

Why You Shouldn’t Ignore a Concussion

Concussions are relatively common injuries, but that doesn’t mean you can treat them lightly. Read on to learn what a concussion is, what their symptoms are, and how they’re treated.