DIY Diagnosis and Treatment

Podcast Version
​(With NotebookLM)

Navigating Sports Injuries in Endurance Athletes and Best Practices for Immediate Relief and Recovery

As an executive and endurance athlete, you're no stranger to pushing your body to its limits. However, this dedication can sometimes lead to mental stress and physical injuries that can sideline you from your favorite activities. Knowing how to diagnose and manage these injuries is crucial for a speedy recovery to get back to doing what you love. In this article, together with Bsc. Doctor of Chiropractic, Sarah Monaghan from Costa Health, we'll explore common sports injuries, how to differentiate between muscle, joint, and nerve injuries, and provide some basic protocols for managing injuries at home.

 Differentiating Between Muscle, Joint, and Nerve Injuries
 
For athletes, but especially executives who have a sedentary work environment, the dichotomy between a long-term static position and the more energetic mobility can create tensions in the body. So how can you self-diagnose and identify between the Three main injury types?

• Muscle Injuries:
  • Symptoms: Pain, tenderness, swelling, bruising, weakness, and limited range of motion
  • Common examples: Hamstring strains, calf strains, and quadriceps strains
•  Joint Injuries:
  • Symptoms: Pain, swelling, stiffness, instability, and reduced range of motion
  • Common examples: Ankle sprains, knee sprains, and shoulder dislocations
• Nerve Injuries:
  • Symptoms: Numbness, tingling, burning sensations, weakness, and muscle atrophy
  • Common examples: Carpal tunnel syndrome, disc herniation and thoracic outlet syndrome

 
Besides knowing what type of injury it is, it may also be helpful to cross-check the list below of most common injuries of endurance athletes:
 
1. Patellofemoral pain syndrome (runner's knee): Characterized by anterior knee pain exacerbated by running, jumping, or cycling. It is often related to overuse, training errors, or an improper bike fit
 
2. Iliotibial band friction syndrome: An overuse injury causing lateral knee pain, common in runners and cyclists
 
3. Medial tibial stress syndrome (shin splints): Pain along the inner edge of the shinbone, often due to overuse or sudden changes in training
 
4. Achilles tendinopathy: Inflammation or degeneration of the Achilles tendon, prevalent in long-distance runners
 
5. Plantar fasciitis: Pain and inflammation of the thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes
 
6. Stress fractures: Tiny cracks in weight-bearing bones, resulting from repetitive stress and overuse, particularly in runners
 
7. Ankle sprains and "ultramarathoner's ankle": Injuries to the ankle ligaments and tendons, common in trail runners and ultramarathon athletes
 
8. Blisters: Caused by friction from ill-fitting shoes, wet conditions, or excessive rubbing, affecting many endurance athletes
 
9. Rotator cuff tendinitis: An inflammation of the tendons that make up the rotator cuff, i.e., supraspinatus, infraspinatus, teres minor, and subscapularis. This condition is often seen along with shoulder impingement and can present acutely following an injury or as a result of chronic, repetitive overuse activities
 
These injuries are often related to overtraining, inadequate recovery, or biomechanical factors. Proper training, appropriate equipment, and prompt attention to early symptoms can help prevent or manage these common injuries.
 
 
Basic Protocols for Managing Injuries at Home
 
Of course, we always advocate to seek professional medical attention, but sometimes it takes time to get an appointment (when it is not an emergency). Also, in many cases it it’s a minor inconvenience that you want to eliminate to avoid it getting worse. It goes without saying that the more experience you have as an athlete, the easier it becomes to recognize and diagnose issues and determine its severity level.  A good starting point to alleviate your issues and return to activity, if you do not need a professional, can begin with the below
 
1. To Ice or NOT to Ice

• While ice has been a standard treatment for decades as part of the RICE protocol (Rest, Ice, Compression, Elevation), recent evidence suggests it may actually delay healing by suppressing the body's natural inflammatory response, which is crucial for recovery.
• Ice can provide short-term pain relief and may be useful in limiting excessive swelling that impedes movement, such as in severe joint sprains for the first 48-72hrs. However, for most soft tissue injuries like muscle tears, ice is likely not beneficial and may interfere with the healing process by preventing the release of growth factors.

2. PEACE&LOVE (edit)

​The current recommended approach is PEACE & LOVE, which emphasizes a holistic recovery process and encourages safe return to movement as soon as practical.   

• Protection: Avoid activities and movements that increase pain during the first few days after injury
• Elevation: Elevate the injured limb higher than de heart as often as possible
• Avoid Anti-Inflammatories: Avoid taking anti-inflammatory mediation as they reduce tissue hearling - Avoid Icing (long term)
• Compression: Use elastic bandage or taping to reduce swelling
• Education: Your body knows best. void unnecessary passive treatments and medical investigations and let nature play its role.

&

• Load: Let pain guide your gradual return to normal activities. Your body will tell you when it's safe to increase load.
• Optmism: Condition your brain for optimal recovery by being confident and postive.
• Vascularization: Choose pain-free cardiovascular activities to increase blood flow to reparing tissues.
• Exercise: Restore mobility, strength and proprioception by adopting an active approach to recovery. 

 
When should you get professional help straight away?
 
While these basic protocols can help manage minor injuries, it's essential to consult with a healthcare professional for accurate diagnosis and treatment of more severe or persistent injuries. Liste to your body for these key signs that indicate you should seek professional medical help immediately:

• The pain and swelling become worse, not better, after a few days of rest, ice, compression, and elevation (RICE method)
• There is an obvious deformity, dislocation, or suspected broken bone
• You are experiencing numbness, tingling, or nerve damage in the injured area
• The injured area is unable to bear weight or has significantly reduced mobility
• You have developed a fever, which could indicate an infection
• The injury is preventing you from performing daily activities and impacting your quality of life
• You are an athlete and want to return to your sport as quickly and as safely as possible

 
Recurring or chronic pain that doesn't improve with rest is another sign to see a doctor or physical therapist. Permanent pain or weakness in a previously injured area may indicate improper healing and need for rehabilitation.
 
When in doubt, having a sports injury evaluated by a professional is wise to prevent further damage and optimize recovery.
 
Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
Bonus Tip from Sarah: I often get asked whether it is better to use heat or ice on an injury. Generally, the answer depends on the type of injury and tissues involved.

• For acute injuries (sprains, strains, bruises) that occur suddenly due to falls, hits, or other trauma, ice therapy is recommended. It helps reduce swelling, inflammation, and pain by constricting blood vessels and numbing the area. It should be applied within the first 48-72 hours after injury, for 15-20 minutes at a time, several times a day.
• Heat therapy is better suited for chronic, deep, achy pain such as arthritis, headaches, tendonitis, and muscle strains (after the initial 48 hours). It helps relax muscles, improve blood flow, and ease stiffness and discomfort. It can be applied using a heating pad, warm towel, or warm bath for 15-20 minutes at a time.
• As always, if you're unsure which therapy to use or your pain persists, consult a healthcare professional for guidance

 
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