Injury vs. Soreness
After speaking in front of the California Yard Dawgs (a youth baseball organization in Orange County) for Breakthrough Physical Therapy a couple of weeks ago, I was struck by one question..."Can you tell my players how to know when they are sore vs injured?"
This question is so overlooked when it comes to the strength and conditioning world. Understanding the concept is so simple, yet so vital to avoiding what may be a simple sprain or strain turning into a tear or fracture. So here a a few simple guidelines I suggest people should follow...
1. What is the type and level of pain?
Is the pain radiating, burning or sharp? A sore muscle isn't any of these things A sore muscle is usually tight and hurts at a 5/10 pain level or less when activated. A sore muscle decreases in pain after warming up and doesn't return until you cool down, usually at a decreasd pain level. A sprain or strain that needs to be treated is usually worse with activity or it decreases intitially with warm up and increases with fatigue at the end of a workout. If the pain radiates or is sharp, that is much more than just a simple muscle pain from a previous work outand needs to be addressed immediately.
2. Where is the pain located?
General muscle soreness is usually located in the muscle belly, not near the tendon/joint region. Pain near the joints should always be given more attention. Often they dpo not go away on their own.
3. Does the pain limit or decrease your activity?
When performance decreases from the pain the it is time to rest and/or have the area checked by a medical professional. Muscle pain from a previous workout may make you feel tired and a little weaker, but it shouldn't make you limp or inhibit your ability to throw a ball once warmed up.
4. How long does the pain persist?
Muscle soreness does not last more than a couple of days, therefore, if the pain worsens with each activity and doesn't decrease after two days then you should consider having a medical professional or athletic trainer take a look.
Working through these symptoms can be devastating. Choosing to ignore the symptoms can turn a mild irritation into a severe tendonitis or worse stress fracture or tear. Many who ignore the warning signs end up in my office and are deflated when they hear the healing time required for their injuries. Their choices turned required rest for a week into limited activity for months. Don't let this be you or your players/ clients. Educate them on the warning signs and their severe injury rate will surely decline.
This question is so overlooked when it comes to the strength and conditioning world. Understanding the concept is so simple, yet so vital to avoiding what may be a simple sprain or strain turning into a tear or fracture. So here a a few simple guidelines I suggest people should follow...
1. What is the type and level of pain?
Is the pain radiating, burning or sharp? A sore muscle isn't any of these things A sore muscle is usually tight and hurts at a 5/10 pain level or less when activated. A sore muscle decreases in pain after warming up and doesn't return until you cool down, usually at a decreasd pain level. A sprain or strain that needs to be treated is usually worse with activity or it decreases intitially with warm up and increases with fatigue at the end of a workout. If the pain radiates or is sharp, that is much more than just a simple muscle pain from a previous work outand needs to be addressed immediately.
2. Where is the pain located?
General muscle soreness is usually located in the muscle belly, not near the tendon/joint region. Pain near the joints should always be given more attention. Often they dpo not go away on their own.
3. Does the pain limit or decrease your activity?
When performance decreases from the pain the it is time to rest and/or have the area checked by a medical professional. Muscle pain from a previous workout may make you feel tired and a little weaker, but it shouldn't make you limp or inhibit your ability to throw a ball once warmed up.
4. How long does the pain persist?
Muscle soreness does not last more than a couple of days, therefore, if the pain worsens with each activity and doesn't decrease after two days then you should consider having a medical professional or athletic trainer take a look.
Working through these symptoms can be devastating. Choosing to ignore the symptoms can turn a mild irritation into a severe tendonitis or worse stress fracture or tear. Many who ignore the warning signs end up in my office and are deflated when they hear the healing time required for their injuries. Their choices turned required rest for a week into limited activity for months. Don't let this be you or your players/ clients. Educate them on the warning signs and their severe injury rate will surely decline.
Posted by Jennifer at 11/22/2011 10:11 PM 
Categories: Fitness Education
Tags: Sports Injury prevention muscle sorenes pain strain
Categories: Fitness Education
Tags: Sports Injury prevention muscle sorenes pain strain
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