Injured … or just Sore? Learn when to See Your Doctor.

Every season comes with its common injuries, from fractures caused by falling on ice during the winter to burns caused by fireworks injuries in the summer. But no matter the time of year, athletes of all shapes and sizes need to be careful not to wreak havoc on their bodies by rushing back into activity after a break. Our muscles and tendons aren’t ready!

Going slow is just the start

Besides going slow to begin with – don’t run 5 miles on your first day back on the asphalt – a gentle warm-up will help prepare you for a workout. According to the American Academy of Orthopedic Surgeons, “A good warm-up gets your blood flowing, raises your muscle temperature, and increases your breathing rate, giving your body time to adjust to the demands of exercise.” Warming up prepares your body to move and may reduce post-workout soreness.  Visit the AAOS for simple warm-ups, valid for any activity from gardening to a hike in the hills.

Typical overstress injuries

Runners, joggers, and bike riders can overstress their knees by going at their sport too hard, too soon. ORA Orthopedics surgeon Dr. Shawn Wynn says he sees a lot of lower extremity injuries in the spring. “We see a lot of lower extremity injuries in the spring,” he says of runners and bicyclists. “We see tendonitis and bursitis from the way they are doing things or from an increase in their activity.” Dr. Wynn says homeowners are another group at risk for overdoing it after winter. “People going out and doing yard work, trimming bushes and trees, getting their lawn in shape, gardening can suffer injuries to their upper extremities,” he says. “Shoulders can develop tendonitis and bursitis.”

When to see a doctor

Muscle stiffness and soreness are the natural result of running a little farther than you should have or lifting a few too many bags of leaves. Sometimes, though, that soreness is evidence of injury. “Usually, an injury is where you instantly know something happened,” Dr. Wynn says. “If you feel a pop or a tearing sensation, and if you have instant pain which doesn’t go away in a few hours, that’s something you need to have a physician look at pretty quickly.” Sometimes an injury becomes apparent over time, simply by virtue of the fact that you don’t feel better. In such cases, Dr. Wynn suggests seeing your physician within 2-4 weeks.

R.I.C.E.

If you do hurt yourself, Dr. Wynn suggests you follow this simple formula to minimize inflammation and pain. You can do this as first aid before you see the doctor.  

R: Rest!

I: Ice the sore spot.

C: Compress and wrap the ankle or knee to stabilize it.

E: Elevate your injured extremity to reduce swelling and pain.

Every season comes with its common injuries, from fractures caused by falling on ice during the winter to burns caused by fireworks injuries in the summer. But no matter the time of year, athletes of all shapes and sizes need to be careful not to wreak havoc on their bodies by rushing back into activity after a break. Our muscles and tendons aren’t ready!

Going slow is just the start

Besides going slow to begin with – don’t run 5 miles on your first day back on the asphalt – a gentle warm-up will help prepare you for a workout. According to the American Academy of Orthopedic Surgeons, “A good warm-up gets your blood flowing, raises your muscle temperature, and increases your breathing rate, giving your body time to adjust to the demands of exercise.” Warming up prepares your body to move and may reduce post-workout soreness.  Visit the AAOS for simple warm-ups, valid for any activity from gardening to a hike in the hills.

Typical overstress injuries

Runners, joggers, and bike riders can overstress their knees by going at their sport too hard, too soon. ORA Orthopedics surgeon Dr. Shawn Wynn says he sees a lot of lower extremity injuries in the spring. “We see a lot of lower extremity injuries in the spring,” he says of runners and bicyclists. “We see tendonitis and bursitis from the way they are doing things or from an increase in their activity.” Dr. Wynn says homeowners are another group at risk for overdoing it after winter. “People going out and doing yard work, trimming bushes and trees, getting their lawn in shape, gardening can suffer injuries to their upper extremities,” he says. “Shoulders can develop tendonitis and bursitis.”

When to see a doctor

Muscle stiffness and soreness are the natural result of running a little farther than you should have or lifting a few too many bags of leaves. Sometimes, though, that soreness is evidence of injury. “Usually, an injury is where you instantly know something happened,” Dr. Wynn says. “If you feel a pop or a tearing sensation, and if you have instant pain which doesn’t go away in a few hours, that’s something you need to have a physician look at pretty quickly.” Sometimes an injury becomes apparent over time, simply by virtue of the fact that you don’t feel better. In such cases, Dr. Wynn suggests seeing your physician within 2-4 weeks.

R.I.C.E.

If you do hurt yourself, Dr. Wynn suggests you follow this simple formula to minimize inflammation and pain. You can do this as first aid before you see the doctor.  

R: Rest!

I: Ice the sore spot.

C: Compress and wrap the ankle or knee to stabilize it.

E: Elevate your injured extremity to reduce swelling and pain.