Joint Pain: Causes, Relief, and Treatment

Leave a Comment / Pain Management, Treatments / By balancedAdmin

Joint Pain & PT

Joint pain can be a debilitating condition that affects people of all ages and backgrounds. It can make moving, walking, or even carrying out simple tasks difficult. In this blog, we will explore some common causes of joint pain, the role of physical therapy in treating joint pain, and some of the most effective joint pain relief strategies.

Causes of Joint Pain

There are many possible causes of joint pain. Some of the most common causes include arthritis, injury, overuse, and infection. Arthritis is a condition that causes inflammation in the joints. The most common types of arthritis are osteoarthritis and rheumatoid arthritis.

Joint Pain From Osteoarthritis

Osteoarthritis is caused by wear and tear on the joints over time. It is more common in older adults and can affect any joint in the body.

Osteoarthritis is a degenerative joint disease that affects millions of people worldwide. The condition is characterized by the gradual breakdown of joint cartilage, which can cause pain, stiffness, and reduced range of motion. The physiology behind osteoarthritis and joint pain is complex and involves several factors.

The joint comprises several components, including bones, cartilage, synovial fluid, ligaments, and tendons. The articular cartilage, the smooth, shiny surface covering the bones’ ends, helps reduce friction and absorb shock during movement.

In osteoarthritis, the articular cartilage begins to break down, which can cause the bone to rub against the bone. This can lead to the formation of bone spurs, which can further exacerbate joint pain and inflammation.

Joint pain in the knee from osteoarthritis

Several different factors can contribute to the development of osteoarthritis and joint pain. Some of the most common factors include the following:

Aging: As we age, the cartilage in our joints may begin to break down, which can increase the risk of osteoarthritis.
Genetics: Some people may be more susceptible to developing osteoarthritis due to genetic factors.
Obesity: Being overweight or obese can put extra stress on the joints, which can increase the risk of osteoarthritis.
Injuries: Joint injuries, such as a torn ligament or a broken bone, can increase the risk of developing osteoarthritis.
Repetitive stress: Repetitive stress on a joint, such as overuse or engaging in certain sports or activities, can increase the risk of osteoarthritis.

In addition to these factors, several physiological processes can contribute to developing osteoarthritis and joint pain. These include:

Inflammation: Inflammation plays a key role in the development of osteoarthritis. When the articular cartilage begins to break down, the body’s immune system may respond by releasing inflammatory chemicals, which can cause pain and swelling in the affected joint.
Mechanical stress: Mechanical stress on the joint can also contribute to the development of osteoarthritis. When the joint is subjected to repetitive stress, the cells within the articular cartilage may become damaged, leading to cartilage breakdown and osteoarthritis.
Altered biomechanics: Altered biomechanics, such as abnormal joint alignment or muscle imbalances, can also contribute to the development of osteoarthritis. These factors can put extra stress on the joint, which can accelerate the breakdown of the articular cartilage.

Joint Pain From Rheumatoid Arthritis

Rheumatoid arthritis (RA) is a chronic autoimmune disorder that affects the joints and causes joint pain, stiffness, and swelling. It can affect people of any age and often affects the small joints in the hands and feet.

In RA, the body’s immune system mistakenly attacks the synovium, which is the tissue that lines the joints. This attack leads to inflammation and thickening of the synovium, causing it to produce more synovial fluid than normal. As a result, the joint swells and becomes stiff, leading to joint pain and reduced mobility.

Joint pain in knee from rheumatoid arthritis

In addition to inflammation, RA can also cause damage to the cartilage, bones, and other tissues within the joint. This damage occurs due to persistent inflammation, which can wear away at the cartilage and erode the bones.

Injury is another common cause of joint pain. This can include acute injuries, such as sprains or fractures, and chronic injuries, such as repetitive strain injuries. Overuse can also cause joint pain, especially in people who engage in repetitive activities or sports.

Physical Therapy for Joint Pain

Physical therapy can be a highly effective way to manage joint pain. Physical therapists are trained to evaluate and treat musculoskeletal conditions, including joint pain. They can work with patients to develop a personalized treatment plan that includes exercises and other interventions to help reduce pain and improve function.

Physical therapy can be very helpful for patients with joint pain, as it can address the underlying causes of the pain and help improve joint mobility and function. Some ways physical therapy can help patients with joint pain include:

Pain management: Physical therapists can use various techniques such as heat/cold therapy, manual therapy, and electrical stimulation to reduce pain and inflammation in the affected joint.
Strengthening exercises: Physical therapists can prescribe specific exercises to help strengthen the muscles surrounding the affected joint. Stronger muscles can help support the joint and reduce stress, which can help reduce pain.
Range of motion exercises: Joint pain can sometimes cause stiffness, making it difficult to move the joint. Physical therapists can help patients improve their range of motion with exercises designed to increase flexibility and decrease stiffness.
Education: Physical therapists can educate patients on reducing stress on the affected joint in their daily activities. For example, they can teach patients proper body mechanics, posture, lifting, bending, and carrying techniques.
Assistive devices: Physical therapists can recommend using assistive devices such as braces, splints, or crutches to help support the affected joint and reduce pain.

Overall, physical therapy can be a very effective treatment option for patients with joint pain. By addressing the underlying causes of the pain and improving joint function, patients can often experience significant pain relief and improved quality of life.

Joint Pain Relief Strategies

Many other strategies can also be used to help relieve joint pain. Some of the most effective strategies include:

Exercise: As mentioned earlier, exercise can be an effective way to manage joint pain. Working with a physical therapist or primary healthcare provider is important to develop an exercise program that is appropriate for your specific condition and needs.
Weight management: Being overweight can put extra stress on the joints, which can lead to pain and inflammation. Losing weight can help to reduce this stress and improve joint function.
Heat and ice: Applying heat or ice to the affected joint can help to reduce pain and inflammation. Heat can help to increase blood flow to the joint, while ice can help to reduce swelling.
Massage: Massage can help to reduce muscle tension and improve circulation, which can help to reduce pain and inflammation in the affected joint.
Medications: Over-the-counter pain medications, such as acetaminophen or ibuprofen, can effectively manage mild to moderate joint pain. Prescription medications, such as corticosteroids or disease-modifying antirheumatic drugs (DMARDs), may be needed for more severe cases.

7 Types Of Pain In The Back and Neck

Leave a Comment / Pain Management, Back Pain, Neck Pain / By balancedAdmin

Pain and Physical Therapy

Physical Therapy is considered one of the best ways to treat multiple types of pain because it focuses so much on treating the root cause and not just the symptoms. Combining hands-on treatments like orthopedic manual therapy with proven pain management techniques like dry needling while progressing through therapeutic exercises brings patients better long-term relief.

The International Association for the Study of Pain (IASP) describes pain as “an unpleasant sensory and emotional experience associated with actual or potential tissue damage or described in terms of such damage.” When we are presented with something that causes pain, if capable, we rapidly or reflexively pull out. The tactile sensation of pain is called nociception.

Pain is an awkward inclination that lets you know something might be wrong. It may be consistent, pounding, wounding, throbbing, squeezing, or depicted in many other ways. Now and again, it’s simply an annoyance, like a migraine. At different times it tends to be debilitating

According to John Hopkins, medical pain can bring about other physical symptoms, like nausea, dizziness, weakness, or drowsiness. It can generate emotional consequences like anger, depression, mood swings, or irritability. In certain cases, pain could completely change your way of life and affect your job, relationships and independence.

There are two categories to classifying pain

Acute Pain
Chronic Pain

Types Of Pain

Acute Pain

It usually happens rapidly and disappears. Acute pain generally comes on abruptly and is brought about by something explicit. It is sharp in quality. For the most part, intense agony doesn’t endure longer than a half year. It disappears when there could be, at this point, not a basic reason for the aggravation. Acute pain ordinarily begins unexpectedly after a physical injury, a cut, wound, or muscle injury. Acute pain can likewise be brought about by fever, inflammation, and menstrual cramps. Acute pain is regularly treated by educating the patient, medication, exercise-based recuperation/physical therapy, chiropractic massage, or dynamic development programs.

Chronic Pain

Chronic pain is continuous and, as a rule, endures longer than a half year. This pain can continue even after the injury or disease that caused it has recuperated or disappeared. Certain individuals experience chronic pain in any event when there is no previous injury or issues. According to Cleveland Clinic, Chronic pain is linked to conditions that include:

Headache
Arthritis
Cancer
Back pain

Chronic pain is normal; it influences 1 of every 5 grown-ups and is the number one cause of disability globally. Chronic Pain is a quiet pestilence that diminishes personal satisfaction, adversely impacts connections and occupations, and causes depression. (Sessle, 2012).

Types of Back Pain

According to the Health Policy institute, back issues are patients’ most regular complaints to their primary care physicians. Almost 65 million Americans report a new episode of back pain. Approximately 16 million grown-ups – 8% of all grown-ups – experience industrious or constant back pain, which has restricted them from carrying out certain activities in their everyday life. Back pain is the 6th most exorbitant condition in the United States.

There are three types of back pain; Axial Pain, Referred Pain, and Radicular Pain.

Axial Pain:

Also known as mechanical pain. Axial pain is usually restricted to one specific spot or region in the lower back area. Axial pain is patients’ most common type of lower back pain.

Axial Back Pain

Referred pain

This is a type of pain that is not restricted to one specific region it tends to move around, and the intensity of the pain often varies. Referred pain is the type of pain that a patient faces in one part of the body which is influenced by an injury or discomfort in another part of the body.

Radicular Pain

According to spine health, radicular pain can be described as electric shock-like or burning; radicular pain follows the way of the spinal nerve as it leaves the spinal canal. This sort of aggravation is brought about by pressure as well as irritation to a spinal nerve root. In the lower back (lumbar spine), radicular pain might go into the leg. Different expressions for radicular pain are sciatica or radiculopathy (when joined by shortcoming or potentially deadness). It very well may be brought about by conditions, for example, a herniated plate, spinal stenosis, or spondylolisthesis.

Sciatica Back Pain

Click here to read more about Sciatica

Types of Neck Pain

Neck pain is torment in or around the spine underneath your head, known as the cervical spine. Neck pain is a typical side effect of previous injuries. According to the Cleveland Clinic, Neck pain is extremely normal. It happens in around one out of three individuals no less than one time each year. It is more normal in ladies than in men, and the possibility of developing neck pain increases with age.

According to UpToDate Patient education: Neck pain (Beyond the Basics), The most common causes of neck pain are Cervical strain, Cervical spondylosis, Cervical discogenic pain, Cervical facet syndrome,

Cervical Strain

A cervical strain is one of the most common issues that is being faced today. This usually occurs the neck muscles suffer an unusual injury. Cervical strains are usually caused due to sports-related injuries with heavy impact and physical/mental stress in everyday life, including poor nutrition and poor posture. Cervical strains last up to 4-6 weeks; neck muscles’ most common cervical strain symptoms are stiffness and tightness.

Cervical Spondylosis

Cervical Spondylosis is a condition brought about by unusual cervical spine tears (degenerative changes). The most common symptoms of cervical spondylosis are neck pain, headaches, numbness, and little to no neck mobility.

Cervical Neck Pain

Cervical Discogenic Pain

This type of neck pain might be the most widely recognized reason for neck pain. It is brought about by degenerative changes in the structure of at least one of the discs in the middle of the cervical vertebrae. The most common symptoms are pain in the neck while turning or shifting your head.

Cervical Facet Syndrome

The facet joints are situated on the sides of the vertebrae, and arthritis in this space can cause pain in the center or side of the neck; certain individuals additionally notice pain in the shoulders, around the shoulder blades, at the foundation of the head, into the ear and jaw, or in one arm. A typical reason for cervical facet syndrome incorporates a task requiring an individual to expand the neck repeatedly in their daily life.

Diagnose and Treating Your Pain

There are endless possibilities to modify a physical therapy treatment program in order to relieve your specific back or neck pain. At Balanced Physical Therapy, our Doctors are licensed and certified to diagnose the exact cause of your pain symptoms. We take a unique 1-on-1 approach to each treatment session to ensure that all our patients receive our undivided attention and are properly progressing throughout all phases of the rehabilitation. Visit our contact page to schedule an evaluation or to find out more about our doctors, treatments, and network of insurances.

Instrument-Assisted Soft Tissue Mobilization

IASTM: Manual Therapy For Movement Restrictions, Tension, and Pain

Leave a Comment / Treatments, Mobility, Pain Management / By balancedAdmin

What is IASTM in Physical Therapy?

Instrument-Assisted Soft Tissue Mobilization (IASTM) is a type of manual massage therapy used by physical therapists. Commonly known as the Graston Technique, this type of treatment can be beneficial for many people with movement restrictions, tension, and pain.

The Taylor and Francis journal defines IASTM as “a skilled intervention that includes using specialized tools to manipulate the skin, myofascia, muscles, and tendons by using various direct compressive stroke techniques.”

Tightness, tension, and pain while sitting at office

What does IASTM Do?

Instrument-Assisted Soft Tissue Mobilization helps break down restrictions, reduce pain, and facilitate healing by addressing musculoskeletal problems at the cellular level.

At the musculoskeletal level, a facial restriction is often a combination of scar tissue and adhesions built up over time. Ortho Bethesda does a great job explaining that “Scar tissue and adhesions essentially act like superglue in your body. When scar tissue is created after injury, new cells are laid down excessively and in a disorganized manner. Scar tissue/ adhesions prevent the muscle or other tissues from lengthening appropriately.”

IASTM is a way for physical therapists to use controlled microtrauma to stimulate a natural inflammatory response. When your body produces an inflammatory response, it triggers a series of events that include reabsorption of excess scar tissue and fibrosis that is causing restriction.

Additionally, IASTM also triggers a vascular response resulting in increased blood flow and improved healing. There is even a neural effect throughout pain receptors along the skin responsible for managing pain.

Who can benefit from IASTM?

IASTM treatment can be beneficial for a variety of impairments and conditions. It can be beneficial for many people undergoing orthopedic surgery, people that sit for long hours in an office, and athletes after intense training or injuries. Your physical therapist may provide you this manual therapy for impairments such as:

Limited mobility
Pain with motion
Loss of range of motion
Decreased muscle recruitments
Excessive scar tissue formation

More specific conditions that benefit from the application of IASTM include:

Plantar Fasciitis
Carpal Tunnel Syndrome
Neck Pain
IT Band Syndrome
Heel Pain/ Achilles Tendinitis
Ankle Sprains and Strains
Back Pain
Shin Splints
Post Surgical Hip and Knee Replacements
Musculoskeletal Imbalances
Rotator Cuff Tendinitis
Myofascial Pain and Restrictions

Physical Therapy for Neck Pain

For certain conditions, instrument-assisted soft tissue mobilization may not be recommended. These can include having:

Unhealed Fracture
Hematoma
Hemophilia
Uncontrolled Hypertension
Open Wound
Patient Hypersensitivity

What to expect during and after an IASTM Treatment

IASTM treatments during physical therapy sessions are often paired with a warm-up such as heat, stationary bike, elliptical machine, or light jogging to make the tissue more pliable. After a warm-up, your therapist can begin working with stainless steel, plastic, or titanium instruments that contour to your body in order to find the specific tissue and muscles that are restricted.

Tools used by Physical Therapist for IASTM

Instrument-Assisted Soft Tissue Mobilization starts with gentle pressure and steadily increases in order to effectively treat the areas causing pain and movement restrictions. At Balanced Physical Therapy, we encourage open communication and let our therapists know when the pressure becomes too uncomfortable to tolerate.

After the IASTM treatment, most patients follow up with more exercise to help restore better movement patterns. Some soreness after treatments is considered normal; patients should not panic because it does go away and gets less severe with multiple treatments. If you are attending physical therapy anywhere from 2-3 times per week, a noticeable result can be felt by the 3rd or 4th appointment (sometimes even on the first treatment). When IASTM is combined with exercise, stretching, and a focused effort on home exercises, patients can progress reasonably quickly through their recovery.

If you would like to learn more about IASTM or are experiencing pain, tension and movement restrictions give us a call to speak with a therapist. Our team is always ready to help you make the best decision with regard to your overall health and wellness.

Dry Needling: Therapy for Pain and Movement Impairments

Leave a Comment / Treatments, Mobility, Pain Management / By balancedAdmin

Balanced PT offers dry needling treatment to help with neuromusculoskeletal pain and movement impairment. Learn more about the dry needling process and some specific conditions that benefit from this treatment.

What is Dry Needling?

Dry needling is a safe and minimally invasive treatment used to help patients with neuromusculoskeletal pain and movement impairments(Mayo Clinic). Some benefits include decreased muscular pain, easing trigger points, and improved range of motion.

It is administered by certified and trained healthcare professionals such as physical therapists, medical doctors, and some chiropractors. Some other common names for dry needling therapy include trigger point dry needling (TDN) and Functional Dry Needling (FDN).

Difference Between Dry Needling and Acupuncture?

While dry needling stems from traditional Chinese medicine like acupuncture, dry needling is a treatment that has evolved into a modern western medicine treatment. Inserting needles into the skin is something both dry needling therapy and acupuncture share, but after that, the treatments are undoubtedly different (Denver Physical Medicine and Rehab).

Acupuncture treatments are more of traditional eastern medicine based on restoring the proper energy flow throughout the body by inserting needles along meridian lines.

Dry needling therapy has been developing since the 1980s and focuses on relieving chronic and acute pain by inserting needles into trigger points to restore normal function.

Will Dry Needling Therapy Work For Me?

Patients that are experiencing chronic pain are typically great candidates to receive dry needling therapy. Patients can expect to see the most significant benefits when this dry needling is incorporated with exercise, manual therapy, stretching, and education. It is a low cost, low-risk treatment that can help with conditions such as (Virginia Sports Medicine Institute):

Acute and Chronic Tendonitis/ Tendinosis
Athletic Overuse Injuries
Carpal Tunnel Syndrome
Frozen Shoulder
Muscle Spasms
Whiplash from auto accidents
Ehlers Danlos Syndrome
Fibromyalgia
IT Band Syndrome
Sciatic pain
Tennis and Golfer’s Elbow
Neck and lower back pain

Whiplash from auto accident

While dry needling can be beneficial to various conditions, it is also essential to know when dry needling is not appropriate. Dry needling is not suitable and potentially harmful (Cleveland Clinic) for the following reasons:

A patient with a needle phobia
Pregnancy (first trimester)
Patient with an allergy to metals
Patients that have an infection present
Needling over cosmetic implants
Patients with a heart valve replacement (endocarditis)
Patients with epilepsy (or other seizure disorders)

Suppose you are looking for natural pain management treatment options, and dry needling is not an option. In that case, we always recommend scheduling an appointment with your primary care physician, orthopedic surgeon, or physical therapist. They will be able to diagnose your pain and provide you with a list of safe treatments available near you.

How Does Dry Needling Work?

Multiple clinical studies show that dry needling works by restoring muscles to a normal resting state. We know that patients suffering from chronic pain, a traumatic injury, or overused muscles often develop trigger points (also known as knots) that cause pain and discomfort.

Looking further into why this causes you pain, research shows that the trigger points form due to prolonged or abnormal muscle contraction where your muscle is not receiving enough blood supply. The lack of blood supply (filled with oxygen and nutrients required for healing) to an injured area will cause the surrounding tissue and nerves to become more sensitive.

By stimulating the trigger point with a sterile needle, dry needling therapy can help drive more blood to an injured area, release muscular tension, and help the brain release endorphins that promote healing.

Step By Step Dry Needling Procedure

Before administering dry needling therapy to any patient, your physical therapist will perform an examination that includes your past medical history to ensure the treatment is appropriate and safe. Part of the evaluation will also consist of your therapist using palpation skills to identify trigger points causing pain and limited motion.

Phsyical Therapist finding trigger points for dry needling treatmetn

Once you and your therapist agree that dry needling will benefit your recovery, the therapist will go over each part of the treatment in more detail (Verywell Health). Specific details that help patients understand dry needling can include:

How long does dry needling take? Typically a single treatment can take anywhere from 15-30 minutes, which is most commonly a part of a total of 30-60 physical therapy sessions.
What to wear for a dry needling appointment: We recommend our patients wear the usual, comfortable physical therapy attire. Clothing that allows easy access for your therapist to administer the treatment is always a good idea.
Insurance information and expected costs: Some insurances do cover dry needling, while others do not. It helps to know upfront what co-pay and out-of-pocket costs to expect.

Once an evaluation is complete, some patients can start dry needling therapy that same day( others may need to wait until the second appointment, this varies from clinician to clinician.)

Your physical therapist will always begin the dry needling procedure by sterilizing the treatment area and preparing the needles in a private setting. After preparing the treatment area, the therapist will start inserting thin, dry needles (needles that do not contain medications or fluids ) into problem-causing trigger points.

The dry needles are inserted directly into the skin at varying depths (depending on the dry needling technique). Oftentimes, patients will feel the physical therapist gently move the needle around to stimulate a local twitch response. A local twitch is a good thing, as it signifies that a muscle is reacting to the treatment.

After 15-30 minutes, your therapist will carefully remove the dry needles. They will inspect the treatment area for bleeding and skin reactions before leaving for home.

What To Expect After a Dry Needling Treatment

After a dry needling treatment session, patients often report a decrease in pain and an increase in range of motion. In more severe cases, a patient will require more than one treatment to reach the desired results.

Muscle soreness and light bruising is a common side effect of dry needling, for which your therapist may recommend rest, heat, or ice. These symptoms typically resolve themselves over a couple of days to a week.

If you are experiencing more severe side effects (these are considered rare), such as difficulty breathing or significant bleeding, we recommend contacting emergency medical services immediately.

Schedule Dry Needling Treatment Today

Balanced Physical Therapy offers safe, effective, and certified dry needling treatments. Our patients enjoy working in one-on-one therapy settings with board-certified physical therapists. To schedule an appointment, call us at (586) 741-5806 or visit our Appointments page to schedule an evaluation.

Prevent Overtraining Syndrome and Overuse Injuries in Youth Sports

1 Comment / Sports Medicine, Pain Management, Treatments / By balancedAdmin

Helping parents, coaches, and young athletes understand overtraining syndrome (OTS), the specific injuries associated with overuse, early signs of detection, and general guidelines for training.

Overtraining in Youth Sports

With over 30 million youth sports participants ages 6 to 18, it is important for parents and coaches to know about overtraining syndrome (OTS), the specific injuries associated with overuse, early signs of detection, and general guidelines for training.

Every year more children and adolescents are participating in organized and recreational sports. This is a great sign in the fight against childhood obesity as it builds lifelong physical activity habits, promotes healthy competition, and builds skills for future opportunities. Unfortunately one of the downsides with increased activity in youth sports is the increased risk of overtraining, overuse injuries, and burnout.

What is Overtraining Syndrome (OTS)?

Overtraining Syndrome (OTS) is more commonly referred to as “burnout”. OTS or “burnout” is caused by intensely working the body for long amounts of time without allowing the time for rest and recovery.

The American Academy of Pediatrics describes overtraining syndromes as a “series of psychological, physiologic, and hormonal changes that result in a decreased athletic performance. With so many options such as football, gymnastics, swimming, wrestling, and tennis at all levels; kids have naturally become more likely to suffer from injury.

What is an Overuse Injury?

Overtraining can directly cause an overuse injury. Overuse injuries often include damage to bone, muscle, and tendons. These injuries can be classified into 4 stages:

Pain in the affected area after physical activity
Pain during physical activity, but not restricting performance
Pain during physical activity that also restricts performance
Chronic, persistent pain, even at rest

Because young athletes’ bodies are still developing, they are more susceptible to overuse injuries. Their bones are still growing, therefore cannot handle as much stress as fully developed adults. Generally, the best way to prevent major overuse injuries is to understand and identify the young athlete who is at most at risk.

If your young athlete is showing signs of injury, it is always a good idea to get a professional assessment. A physical therapist can diagnose the injury and provide a treatment plan to safely return to competition. Contact Balanced Physical Therapy to schedule a free injury screening or comprehensive evaluations here.

Common Overuse Injuries in Youth Sports

Some examples of overuse injuries and risks that may result from overtraining in youth sports include:

Little league and travel baseball players can be at risk for throwing injuries such as medial apophysitis or “little leaguer’s elbow”. Too much overhand throwing, especially with poor technique, can result in excess inflammation and irritation in the elbow. This can have long-lasting effects on the medial apophysis growth plate.

A child or adolescent gymnast can be at risk for developing spondylosis (pain in the spine due to deterioration) when doing repetitive hyperextension and rotation while participating.

Young swimmers are susceptible to shoulder injuries such a rotator cuff or bicep tendonitis, shoulder impingement, and neck pains.

Track and distance runners often develop shin splints and stress fractures as a result of overtraining.

These injuries are commonly caused over time, and not suddenly. This is good news, especially for parents and coaches who know the signs of overtraining and overuse.

Signs of Overtraining and Burnout

Parents and coaches concerned about the possibility of overtraining have multiple ways to tell when a young athlete needs more time to rest and recover. The Boston Children’s Hospital lists common signs of overtraining that include:

Slower times in distance sports
A decrease in athletic performance
Decreased ability to achieve training goals
Decreased motivation to practice
Young athlete getting tired easily
Irritability and unwillingness to work with teammates
Disturbance in sleep schedule
Weight loss or appetite changes

How To Prevent Overtraining Syndrome

General guidelines suggest that to promote fun, develop skills, and achieve individual goals; a young athlete requires good training and rest balance. Some ways to prevent overuse injuries and burnout include:

Encourage young athletes to take 1-2 rest days per week. This allows time to recover physically and psychologically between competition.
Advise young athletes that their weekly training time, repetitions, or total distance should not increase more than 10% per week.
Encourage athletes to take a seasonal rest from a single sport for 2-3 months a year. Taking breaks and developing other skills are essential for preventing injuries.
Focus on proper nutrition, hydration, and sleep.
Be mindful and cautious when entering multiple tournaments on consecutive weeks
Be consistent with yearly checkups with pediatricians and family physicians.
Emphasize that the reason we participate in sports is to have fun, develop healthy lifestyle habits, and improve athletic skills.

Using these guidelines, parents, coaches, and healthcare professionals can help keep young athletes injury-free. Mixing in rest days and diversifying the activities kids participate in can help tremendously when developing skills and avoiding burnout.

Pain Management