REHABILITATION FOR OUTDOOR SPORTS
Are you getting hyped to get outside but have a nagging ache you keep putting off resolving? Did you plan to get yourself ready for the outdoor activities you love doing but never found the time? At Rose City Physical Therapy in Portland, our physical therapists and hand therapy specialists specialize in resolving injuries and any underlying condition to make sure you can get outside and do what you love!
As the warm season approaches, more people head outdoors to exercise and play sports, leading to injuries that spoil outdoor activities. Different sports bring different risks of injury. Fortunately, our team of occupational and physical therapists has built our reputation on results and can help keep you out doing the sports you love!
If you’re experiencing pain, you are reminded how much we rely on our arms and legs for even the simplest of tasks and how disabling pain here can be. It doesn’t matter if you’re experiencing pain due to an old overuse issue or a new injury; you can find relief or experience full recovery by working with one of our specialists at Rose City Physical Therapy in Portland.
Common injuries with outdoor sports
Injuries are often broken down into two general categories, overuse/chronic and traumatic/acute. The sport you participate in will make you more susceptible to different injuries. Rock climbing, for example, often leads to pain and injuries to the upper extremities, whereas hiking or running leads to lower extremity problems.
It can be challenging to know when it’s time to get help, and too often, people will ignore signs and symptoms of an overuse condition. For most musculoskeletal disorders, a 10-14 days window is adequate to wait and see if the body will resolve the situation independently. In most cases, getting an occupational or physical therapist to assess a problem early on will lead to faster recovery and complete recovery.
Our occupational and physical therapists are experts at screening injuries to determine if treatment is needed. Too often, symptoms like tingling, numbness, or pain are indications that an assessment is warranted. If you are experiencing persistent stiffness, soreness, or weakness (especially in the hands), it is essential to get it looked at.
At Rose City Physical Therapy and Hand Therapy Specialists in Portland, our physical therapists and hand therapists understand the demands each sport comes with and how to resolve pain and injury and teach strategies to minimize future injuries and maximize performance at the same time!
Each sport has certain risks and common injuries. Whether it is an overuse injury or a recent trauma, taking care of the condition will help you keep doing what you love. Here are a few examples to look out for:
Hiking: The most common injuries associated with hiking are sprains and strains. The uneven terrain combined with fatigued muscles leaves hikers susceptible to rolling an ankle or twisting the knee.
Ensuring you have proper footwear and trekking poles can reduce the risk, but dealing with aches and pains before a big hike is even more critical to ensure you enjoy the trip injury-free.
Rock climbing and Bouldering: Rock climbing and bouldering have become more prevalent in recent years, causing more people to be exposed to injuries associated with the unique demands of these sports. Wrist and hand injuries make up the vast majority of rock climbing injuries.
Tendons in the forearm and hand are most susceptible to overuse-type pains. Fingers and joints in the wrist and hand are more commonly injured due to the grip position. Most rock climbers and bouldering athletes have experienced a ‘pulley’ injury. Our therapists will provide you with education and exercise to understand what you need to resolve your pain and prevent future injuries.
Tennis: Tennis injuries tend to be more common in the upper extremities, including rotator cuff injuries at the shoulder and elbow and hand injuries. Inappropriate grip, incorrect string tension, or improper form most commonly lead to lateral epicondylitis (i.e., tennis elbow).
The extreme force generated using the racquet can injure the rotator cuff. Ankle sprains or knee injuries are common due to the abrupt direction changes throughout the match. Getting proper grip fitting, adjustments in string tension, and learning preventative strengthening techniques can help keep you on the court.
Check out our tennis-specific blog post to learn more about tennis injuries and the importance of lower extremity, trunk, and core strength as part of the rehab process to reduce and prevent upper extremity injuries.
Mountain biking: a popular summer activity. Falls or crashes of some type cause most mountain bike injuries. The most common trauma-related injuries are shoulder, clavicle, and head injuries. Our shoulder specialists see these all too often during the mountain biking season. We also offer a sports-related post-concussion management program with our concussion specialists.
Overuse type injuries affect hands, forearms, elbows, lower leg, and knees. Some of these injuries are due to the vibration and persistent grip required for the change of terrain, an improperly fitted bike, pedal cleat adjustment, and just simply not being conditioned for the ride and overdoing it. A proper bike fitting is imperative to help minimize these types of injuries.
Give our clinic a call today.
Our Rose City Physical Therapy and Hand Therapy Specialists team would love to help you enjoy outdoor sports and activities this year. We are located in the Slabtown district of Portland, adjacent to The Pearl and Northwest Portland neighborhoods. We are an evidence-informed clinic and will use a comprehensive examination and functional movement assessment to help plan your treatment program. Our thorough evaluations and comprehensive treatment lead to pain relief and reduced risk of future re-injury.
No matter the cause of your pain and injury, physical therapy and hand therapy are great solutions. We offer practical ways to relieve your pain, restore your mobility and strength, and get you back on track to getting outside participating in the sports that matter to you.
Our occupational hand therapists and physical therapists will assess your condition and create a customized treatment plan for you and your specific problem. Our main emphasis is on active rehabilitation using exercises and functional activities to restore imbalances and weaknesses. Our therapists may also use modalities, manual therapy, specific exercises, and targeted stretches to restore your function.
Contact us today to learn how you can feel better and keep outdoor physical activity in your life!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5484453/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466442/