By Dr. Stephen Simons, Sports Medicine Institute
In my line of work, it’s a common occurrence. People coming into my office with muscle pain, or worse, shortly after declaring that this is it, they’re going to get in shape this summer. Right now – this week, this month – they’re going to reverse what is sometimes months or years of relative inactivity to lose those extra pounds, improve their cardio, or simply scratch that competitive itch.
There are obviously many reasons to embark on athletic endeavors and, more than most, I’m in favor of people getting out and being active. However, as both an athlete and doctor, I advise patients that they need to gradually get into a consistent pattern of exercise. It doesn’t happen overnight ... at least not without first suffering the sensation of pain and/or injury.
If you’re looking to get into jogging or biking – maybe you want to enter that 5k race at the end of the summer – that’s great. Such time-based activities are naturally conducive to beginners because you can start slow and gradually increase your minutes over time. Just make sure to give your muscle tissue the proper time it needs to recover from the stress you apply to it. Perhaps start off by only participating in the activity every other day instead of daily. As a general rule, one shouldn’t increase exercise time by more than 10 percent each week as your body needs time to adapt to a new level of workout.
Weekend Warriors
What if your buddies need another player for a weekly pickup basketball or soccer game? You’re pretty good, need the exercise, and don’t mind getting back out there and playing. Unfortunately, it’s also been a few years.
This is where you really have to be disciplined because the decision of how long to exercise is no longer just about you ... the individual. In other words, if your group normally plays for two hours and you are just getting started with them, it takes a fair amount of discipline to say that you’ll play for 30 minutes the first week and then increase your time next week ... and so on. Peer pressure comes into play and it’s easy to succumb to that – especially if you’re feeling good at the time.
Like everything else, the older you get, the more likely you are to run into some type of problem just jumping into an activity. An 18-year old can get away with a lot more than a 48 year old.
One of the main problems that occur in these situations is DOMS (delayed onset muscle soreness) – when the connective tissue gets strained and produces subtle swelling in the muscle. That is manifested through muscle soreness 24 to 48 hours later. People often call it a ‘good hurt’ but there’s not much good in feeling that way. When suffering from DOMS, a little muscle movement (i.e. stretching the muscle) is advisable because it helps massage that interstitial fluid that results from a subtle vascular leak at the point of the injury.
Tendonitis and bone stress injuries are also potential risks. However, unlike DOMS, symptoms of these injuries generally occur following repeated heavy activity over time. Symptoms of such injuries involve continuing achiness in a narrowly focused area of the body – even while at rest. Finally, muscle strains become more common in 40 and 50 year-old athletes as the result of their bodies becoming stiffer with age.
Kid Concerns
What about our children? What are their risks associated with participation in summer sports and other activities? For those aged around 9 to 16 – before skeletal maturity – the issue is dealing with their open growth plates. Because they are still growing, it’s easy for kids to have heel pain, knee pain, ‘little leaguers elbow’ – all those problems that result from overuse of the growth plates.
Such injuries usually occur during a growth spurt – about the time you notice your son or daughter has already outgrown the pair of pants you bought them four months ago. That’s when they are more susceptible to the growth plate injuries.
Typically, I see heel pain at younger ages (10 to 12 years of age) and knee pain two to three years later. And in any sport where there is constant throwing, there are always potential growth plate problems in the elbow or shoulder.
The key here is that, just because they are kids – young and strong – they are not impervious to muscle and bone injury. In fact, because of the growth plate issues, at times they are more prone to injury than adults.
Therefore, kids need to make sure they are properly stretched before exertion and that they keep their muscles loose and warm during the game to keep them pliable. We’ve all seen the little league outfielder standing out there an entire game and then – all of a sudden in the seven inning – having to make a long throw to home plate. Not a good situation for the arm, shoulder or elbow.
Summer is a special time of year for most people – regardless if they are looking to get out on the court, field or diamond again, or simply trying to look a little better for the beach. Just keep in mind that you may find your way back inside on the couch quicker than you think if you try to make it all happen overnight.
More Info
Dr. Stephen M. Simons is board certified in sports medicine and family medicine. An avid runner, Dr. Simons also served as a US Olympic Team Physician in 2004. He can be reached at the Sports Medicine Institute at 611 E. Douglas in Mishawaka at (574) 335-6214.
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