The human body is super complex. Every part of every joint works in perfect harmony to allow smooth and coordinated movement. Throughout the day, we use our body several times - without stopping to think - in a very fluid way. What happens when one of the cogs of this giant machine starts to rust or come loose? The whole machine stops. So today's blog post will be all about it!
Overuse injuries are the result of constant force on your soft tissue at a very low intensity. Any repetitive activity performed for longer periods of time can trigger this. This is also very common when you are doing an activity for which you have not built your endurance and you continue to push yourself. Repetitive micro-trauma irritates the tissue causing symptoms such as pain and limitation of activity.
The different types of overuse injuries include:
- Achilles tendonitis
- Shin splints
- Runner's knee / jumper's knee
- Stress fracture
- Tendinitis / sprain / strain
Why are they happening?
Overuse injuries usually occur when your body is not ready to handle the amount of stress placed on it. This happens due to:
- Drive error: premature return to play, use of inappropriate technique, inadequate warm-up / cool-down, change of training surface / shoes, incorrect form.
- Repetitive micro trauma: after an injury, bad techniques, bad posture during the activity.
How to prevent overuse injuries
The most stimulating thing a patient needs to know is that our body is very strong. You control your injuries. Learn to listen to your body. When the muscles are tired or fatigued, they usually present as aches that can start immediately or up to 24 hours. Exceeding these signs will continue to stress the tissue which will eventually break.
Here are some things that can help:
- Take frequent breaks to avoid uninterrupted activity.
- Develop appropriate strength and endurance after injury before returning to play / work.
- Appropriate training techniques, including well-supported shoes, proper form, proper warm-up and cool-down.
- Gradual increase in the load exerted on the joint.
- Good posture during the activity.
An overuse injury is your body's way of telling you to temporarily reduce yourself. If you think you have an injury, make an appointment with your physiotherapist and have it checked. She will then prepare a detailed return to work / leisure plan for you to make sure you are able to get back to doing what you love!
The Footprint Health and Wellness Center is a multidisciplinary clinic located in South Barrie, offering chiropody, physiotherapy and massage therapy services. Book your appointment now!
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About Jasleen GrewalJasleen Grewal is a trained physiotherapist with 4 years of experience. She completed her bachelor's degree in physiotherapy in India and continued her master's degree (neurological) in the same country, England. Since then, she has treated patients with various orthopedic and neurological conditions. She also holds several certifications in manual therapy from India.
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Nowadays, many people are choosing to wear compression stockings. They are affordable, easy to access and help to fight off unpleasant symptoms of illness. These specialized elastic socks are designed to offer comfort to the wearer by applying pressure to the legs, allowing better blood circulation throughout the body.
However, those who wear compression stockings know that getting them on can be challenging. The good news is, there are easier ways to don your stockings and move forward with your day. ComproGear has put together a gamme of tips and tricks to help you simplify your compression sock routine.
Before we go over how to put compression socks on, we’ll take a look at the basics : What are compression socks ? How do they work ? And what do compression hose have to offer you ?
Compression stockings are a unique type of therapeutic wear that helps to improve blood circulation in the body. These socks and stockings are often used to reduce pain or swelling in the legs.
Compression stockings can also lower your risk of Deep Vein Thrombosis ( DVT ) by exerting pressure on your legs as you wear them. This gentle pressure assists with blood flow from the legs and back to the heart, preventing the clotting and pooling of blood.
You will find compression stockings in a range of sizes and pressure levels. When shopping for your compression socks, note that mmHg is used for denoting the pressure exerted by compression stockings. A higher mmHg indicates a higher amount of pressure being applied to the legs by the compression sock. For example, 30mmHg is a higher pressure application than 15mmHg.
For those who do not have a medical diagnosis, using compression socks with a mild pressure rating will suffice. A low pressure rating can help you deal with tired legs and mild swelling.
A compression sock should offer a “snug” fit but shouldn’t be excessively tight. Before you make a purchase, take a look over the sizing chart to get an idea about which size would fit you best.
Medical grade compression socks are generally tighter in the ankle portion of the sock and gradually become less tight towards the knee. This type of compression is called graduated compression. TED socks and many varieties of compression garments use graduated compression.
You can purchase compression socks from medical equipment stores or ComproGear. If you need compression hose for medical reasons, your doctor will prescribe the right compression according to your needs and will help you order the correct size. Prices will vary according to the type of compression sock and its brand.
Those who suffer from medical conditions related to poor circulation can benefit from wearing compression stockings : Anyone recovering from varicose vein surgery. Athletes who are recovering from an injury or who are training extensively. Those who are at risk of developing Deep Vein Thrombosis ( DVT ), varicose veins, edema or leg ulcers. Those who spend a lot of time travelling or sitting such as pilots, frequent fliers, truck drivers, etc.
It’s a great idea to put your compression hosiery on first thing in the morning before any swelling occurs from the day’s activities. This will allow the stockings to slide on with greater ease. Alternatively, you may lay down and rest your legs on an elevated pillow for about 15 minutes to reduce swelling before donning your socks.
Your legs should also be clean and dry. Dry off completely after bathing and if it is a particularly humid day, sprinkling talc or cornstarch across the legs can help the fabric of the socks slide on smoothly.
to pull on your compression stockings with ease, place just your toes into the stocking’s toe area. The rest of the sock will be bunched up around the toes as you do this. Gradually unravel the sock upwards towards your knee. Do not crouch on the floor or bend over while standing, as this will make it difficult to sweat your compression hose on. It is best to sit in a chair while donning your socks.
Wrinkled stockings are difficult to wear. Creases in the material can apply abusive pressure to the skin beneath them, causing discomfort or cutting off circulation. Be sure to smooth out any creases in the fabric once your socks are on. This will ensure you’re getting the optimum pressure outil from your stockings. Do not fold over the top of your compression hose as this can interrupt blood flow.
If you wear open-toe compression stockings then this trick is for you. Slip a plastic bag over your foot and heel. The plastic bag’s slippery surface will help your compression hose slip onto your leg with ease. Once your sock or stocking is on, carefully sweat out the large plastic bag through the open-toe of your stocking. You can also try using a silk foot slip to help you put on your compression socks. It works in much the same way as the plastic bag trick. All you need to do is to place your foot into the silk foot slip then pull your pressure sock over it and onto your leg, just as you would with a regular sock.
An effective method for donning compression stockings without the hassle is to use talcum powder or cornstarch. Sprinkle some across your ankles and legs before pulling your socks on. These silky powders allow close-fitting compression garments to slide over the skin easily. Talcum powder can also help absorb excess moisture on the skin.
Applying lotion and creams to the legs will make it difficult to put your stockings on. Moisturized skin tends to stick to or grab the fabric of the socks as you attempt to pull them on. One solution to this problem is to apply lotion before going to bed rather than in the morning. This allows enough time for the cream to absorb into your skin, leaving it smooth enough in the morning for the compression socks to slide on easily.
There are several donning tools available commercially that can help if you’re struggling to get your compression stockings on. You can purchase these tools at medical equipment or online stores. The prices will vary according to the brand. Popular donning devices include Medi Butler, Juzo Slippie Gator and Sigvaris Doff n’ Donner. These tools are ideal for elderly people or anyone with a mobility venant that has difficulty putting on compression stockings.
Donning gloves are a great tool to help you firmly grasp your stockings without tearing them. It can be quite difficult to grab and pull the stocking fabric with your bare hands. This is where gloves can come to the rescue. Various brands manufacture gloves that can be worn while donning compression stockings. These gloves also protect the stocking fabric, especially if you are concerned about your nails tearing the hosiery.