The 3 Most Common Injuries I see (And How To Prevent Them)
In my rehab-focused practice, I see all types of injuries but a few show up over and over again. These are often the result of repetitive stress, overuse, or ramping up activity too quickly.
Here are the top 3 injuries I treat most often and what you can do to help prevent them:
Low Back Pain
Who gets low back pain?
Anyone - from gym-goers to desk workers. It’s common across all ages.
What does it feel like?
A tight, achy, or sharp pain in the lower back. Often worse with lifting or prolonged sitting.
Why does it happen?
These cases are often a result of many factors, but sitting in the same position too often, for too long, overuse, or ramping up activity quickly may all be factors.
How can I prevent myself from low back pain?
Breaking up long sitting sessions with by moving around. If you’re stuck sitting at work, try standing.
Take breaks from activities, like gardening and shovelling, as they strain your back.
Muscle strengthening helps to create resilience.
Sleep and stress factor in, too! Make sure to manage those aspects as well as you can.
Rotator Cuff Tendinopathy (Shoulder Pain)
Who gets shoulder pain?
Weightlifters, overhead athletes, and weekend warriors. It is also quite common to feel shoulder pain as we get older.
What does it feel like?
A deep, dull ache in the front or side of the shoulder, especially when lifting your arm.
Why does it happen?
The small stabilizer muscles of the shoulder get overwhelmed by repetitive overhead motion.
How can I prevent myself from feeling shoulder pain?
Strengthen rotator cuff and upper back muscles
Prioritize shoulder mobility and strength
Take the time before working out or any intense movements, like heavy lifting, to warm up!
Plantar Fascitis
Who gets plantar fascitis?
Anyone with a sudden spike in walking or running volume can experience plantar fascitis.
What does it feels like?
Sharp pain in the heel, often worse in the morning and feels better once you get moving. Pain can move into the arch as well.
Why does it happen?
Typically a bout, or a stretch of increased activity or time on your feet.
How can I prevent myself from getting plantar fascitis?
Slowly and gradually build up time spent on your feet (slowly increasing time walking can be an easy way to do this).
Strength through the feet and calves is also helpful.
