Endurance athletes or people who take part in endurance sports like running, cycling, or swimming have certain skills that allow them to perform at a high level. But they are also prone to various injuries.
Which Endurance Injuries Are Most Common?
While there are many different types of sports injuries, some are more common than others.
The most common injuries in runners are often recurrent, including:
- Ankle strains and sprains
- Shin splints
- Runner’s knee (inflammation in the kneecap area)
Cyclers routinely experience low back pain, due to the natural positioning of riding a bike.
The most prevalent injuries in swimmers relate to shoulder issues. Often this can occur when trying to change form, like transitioning from freestyle to backstroke when the shoulder muscles are not ready and most susceptible to injuries.
How to Treat Endurance Sports Injuries
If you’re experiencing an injury that’s preventing you from getting back to your sport of choice, don’t lose hope. There are treatments that can help you. Generally, treatment is broken down into a two-step process.
Step 1: Sports Rehabilitation
The first step in getting an endurance athlete back to their sport is rehabilitation. There are different reasons to seek therapy. It may be because you’re in pain, or you may be experiencing tightness or weakness in a muscle area pertaining to your sport.
While addressing these physical concerns is important, it’s important to address any fear of movement or inclination to avoid activity because of the injury. For example, you may worry about buckling your knee again if you try to run longer or at a faster pace.
A high-quality rehabilitation program will provide you with research-based facts about the specific type of injury and not provide any “false hope” of what you’ll be able to accomplish with rehabilitation.
Step 2: Sports-Specific Conditioning
Once you regain your confidence and get stronger physically, you will next work on sports-specific conditioning. Your rehabilitation team will determine your ability to return to conditioning based on how they see you progressing physically, as well as your level of mental preparedness.
To determine if you’re physically ready, your rehabilitation team may test you using sports-specific drills.
If you’re a runner, those drills may focus on the capabilities or strength of a single leg. It may appear as though we run with both legs, but during the movement, you’re at some point in your gait putting all of your weight on a single leg. This makes building up that single-leg strength integral to recovery. For example, making sure that you’re able to balance yourself on a single leg, or hop and jump some distance.
A Comprehensive Approach to Recovery
During the rehab process, it’s critical to incorporate prevention tactics from the beginning. Part of that involves fully understanding the mechanics of the sport and correct form, as well as understanding and respecting your own limitations.
Another key element is involving the athlete’s circle outside of rehab, such as family members, a coach, or even an entire sports team. Everyone needs to come in together to ensure that you won’t reinjure yourself.
Ultimately, overcoming an endurance sports injury takes time — and trust the healing process. It’s imperative to give your body the time that it needs to recover properly.
The University of Maryland Rehabilitation Network offers first-class rehabilitation services for sports injuries across the state, giving you easy access to care close to home. They will support you through every step of the rehabilitation process, ensuring that you can get back to your sport with a lower risk of reinjury.
Heart From Our Experts
Listen to Amol Bakre, board-certified orthopedic clinical specialist at University of Maryland Charles Regional Medical Center and RRCA level-one certified running coach, discuss the treatment of endurance sports injuries on the Live Greater Podcast.
