Itis Schmitis

Continued...

Keep a positive mental outlook, seek care early and get a proper diagnosis. Consider physical therapy early. Safe isometric exercises supervised by a physical therapist can promote the flow of oxygen and nutrients to the damaged tissue while minimizing atrophy and restoring your flexibility.

After beginning some pain-free strengthening, work on flexibility with gentle supervised stretching. Overstretching can cause further tissue tearing and injury.

You're ready to return to lull activity when you have lull range of pain-free motion around your joints and you return to 80 percent to 90 percent of your strength. Thorough care and proper healing can result in an excellent outcome and make you more aware of your body and help prevent another overuse injury.

The Levels of Inflammation

The longer you've experienced symptoms of injury and the more severe the inflammation, the longer you will take to recover; so seek medical care as soon as possible after experiencing symptoms. In sports-medicine lingo, overuse injuries are often classified as "grade one" through "grade four." Allow four to six weeks to recover from injuries rated grade two or higher.

Grade one: You feel pain after exercising, and it lasts for a few hours. You've felt pain for less than two weeks. On examination, the area is tender or sore. You need to apply ice to the area, rest and correct the underlying causes, such as muscle stiffness, poorly fitting shoes or lack of stretching.

Grade two: You feel pain at the end of your workout or just afterward, and you've felt this pain for more than two weeks. A physical exam shows localized pain only. You need to apply ice to the injured area, halt activities that aggravate it and correct the underlying causes. If you treat the injury properly at this stage, you may be able to prevent a more severe injury and a visit to the doctor.

Grade three: You feel pain early or in the middle of your workout, and you've felt the pain for more than two weeks. The area hurts when you touch it and perhaps when you contract certain muscles. The injured area may also swell and feel warm, and you may hear a crunchy sound when you move I. t You need ice, rest, anti-inflammatory medications and physical therapy.

Grade four: You feel pain before you exercise or at the onset of your workout. You have a limited range of motion. You may need X-rays to determine whether you have a stress fracture. Treatment involves ice, rest, anti-inflammatories, physical therapy and possibly surgery.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
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