Overuse injuries are common in many sports. They are injuries that occur when a person or athlete has been exposed to an increased level of training load, tight competition schedules and/or an insufficient recovery time. Commonly these injuries occur with repetitive movements or high impact actions such as running and jumping.
Generally, symptoms have a gradual onset commencing with a niggle which players can push through. As a player continues training or playing increased pressure is placed on the site of injury resulting in an inability to adequately heal the injury site.
Living in Nillumbik these overuse injuries are particularly common, as our community generally live an active lifestyle and have many sporting teams and many weekend tournaments. For instance, the Eltham wildcats have the Australia day tournament that happened over Australia Day and Eltham High School has a weeklong national volleyball tournament at the end of the year for their athletes. During these tournaments it is not unusual for overuse injuries to occur in athletes due to the high impact nature of these sports.
Commonly overuse injuries occur as stress fractures in foot/ shin bones, as well as tendinopathies occurring in patella and achilles tendons. Although many other areas of the body can have overuse reactions, these two areas are very commonly present to OHL Physio and Podiatry teams. Some examples of overuse injuries include, Achilles tendinopathy, metatarsal stress fractures in the foot and Patellar tendinopathy (Jumper knees) in the knee.
So, how do we prevent these injuries from occurring during a tournament and as you increase activity as school activities return? The best way to prevent these injuries is through a good preparation including regular training schedules that have an adequate strength component, warm up and cool down.
During a tournament such as the Australia day weekend tournament and/or commencement of all sports at the start of Term 1, the best prevention is still an appropriate and specific warm up program that activates muscles, has a dynamic component and slowly builds over a 15-20min period. Accompanying this post game, a cool down/recovery that incorporates a slow reduction in speed, some gentle stretching, rolling and icing as appropriate ensures the muscles can recover adequately and reduces the chance of injury. Managing other factors such as an appropriate diet, hydration and sleep are also vital to ensure your body recovers adequately.
At OHL our team of high trained professionals are trained to help you both prevent and manage overuse injuries if they do occur. Our Physiotherapists can give you guidance to improve your teams warm up and general strength to ensure you have the best outcomes in months of higher intensity. Our Dietitian Bonnie can help you in best preparing and guiding your food intake prior to and during tournaments. If you or someone you know is suffering from an overuse injury or would like to be better prepared and perform at a high level, our clinical team would love to meet you.
It's no secret that flu season is well and truly here - and with three years of protecting ourselves from COVID, our immune systems are a little out of practice when it comes to fighting off the cold and flu. On top of that, many of us have come across COVID by now, with some still feeling its effects months after an initial diagnosis.
After COVID or the flu, it pays to remember the old adage - slow and steady wins the race. Returning to activities at a gradual pace before building back into daily routines is paramount - and what you can do will be dependent on any lingering symptoms.
Here are some tips and tricks for how to keep moving after a bout of illness that might have you performing below your peak -
Did you know that what you leave out of your diet is often as important as what you include?
A great example of this is dietary fat. While there can be an overwhelming amount of ‘low fat’ and ‘no fat’ products on supermarket shelves, they aren’t always the best options for a healthy diet.
Dietary fat is an important part of a healthy diet, and is particularly important for our eyes, skin and brain. Cutting fat out of our diet completely also deprives our system of fat-soluble vitamins like A, D, E and K.
Back in late 2016, on the way to a family birthday, siblings Lauren McLinden and Andrew Campbell devised their concept for OHL- a hub for healthcare experts, where clients could connect with the ideal person to get the right diagnosis and optimal management plan for their concerns. They were excited to see how they could work to maximise the health of the local community they grew up in.
Today, they are so proud to be delivering this initial vision, and more!