You exercise to stay healthy and work hard to keep a roof over your head. Sometimes, these activities put you in harm’s way. Managing fitness, sports and work-related injuries helps you move past injury and get back to life.
“I think almost everyone will experience pain related to work, fitness or sports at some point in life,” says Dr. Mariam Ashraf, board-certified anesthesiologist specializing in pain management at Weill Cornell Medicine. “These injuries can decrease functional capacity, mobility and quality of life.”
What Causes Fitness, Sports and Work-Related Injuries
Fitness, sports and work-related injuries come in all shapes and sizes. They also have many causes, including:
- Overexertion. Lifting, pushing or pulling heavy items at work or increasing the length or intensity of your workouts too quickly can put excess stress on your body.
- Repetition. Performing repetitive movements can strain or stress specific body parts. Common overuse injuries include tennis elbow, shin splints, carpal tunnel syndrome and stress fractures.
- Sitting. Being sedentary at work for hours at a time can weaken the body.
- Technique. On the court, in the gym and at work, poor form puts your body at unnecessary risk.
Treating Work and Fitness Injuries
Managing a minor fitness, sports or work-related injury often starts with over-the-counter pain medicine and RICE.
- Rest the injured limb.
- Ice the hurting area for 20-minute increments, four to eight times daily.
- Compress the injured area.
- Elevate the injured joint or limb above heart level.
Together, these may help relieve pain and swelling. However, you may need expert help.
“Physical therapy is the gold standard for treating acute pain brought on by work, fitness or sports-related injuries,” Dr. Ashraf says.
Along with physical therapy, you may benefit from other conservative treatments for overexertion, overuse or other injuries. Options include:
- Acupuncture. A trained provider inserts thin needles into the skin. This improves circulation, relaxes muscles and releases endorphins, chemicals that make you feel good.
- Bracing. Whether used on your back, knee or other body part, a brace prevents movement. This helps reduce pain. Just use it properly and for a short period, as long-term use can lead to muscle weakness.
- Prescriptions. Depending on the type of pain or other symptoms you experience, you may benefit from prescription-strength pain pills, muscle relaxers or other medications.
When pain and other symptoms persist, you may need more aggressive interventional approaches, such as injections or surgery.
Prevention Is Still the Best Medicine
Before you’re left managing fitness, sports or work-related injuries, you can take steps to help prevent them.
- Pace yourself. Build your strength over time. As you do, start with repetition, then take on other, more strenuous tasks.
- Stretch. “I think of stretching as part of daily hygiene,” Dr. Ashraf says. “We need to stretch to prevent muscle soreness and injury and pain that results from our activities and the wear and tear of daily life.”
- Take frequent breaks. Preventing overuse injuries and other pains and strains may require you to take a break. Whether you sit at a desk or have your arms overhead for extended periods throughout the day, take regular breaks. You should also rotate exercises and implement cross-training into your routine to give your muscles time to recover.
Fast Facts: How to Be Proactive About Injuries
If you experience fitness, sports or work-related injuries, managing the problem leads to reduced pain, improved function and quality of life.
- Pushing yourself too hard too fast, performing a repetitive task or using poor technique may result in workplace and fitness injuries.
- At-home treatment often brings relief and healing. Physical therapy can help as well. If necessary, your care team may recommend more aggressive treatment, such as surgery.
- You can exercise and work safely and effectively by taking regular breaks, stretching every day and gradually increasing the stress you put on your body.
Want personalized tips to protect against injury and illness? Find a doctor at Weill Cornell Medicine to get started.
