From “text neck” to carrying heavy bags, daily activities can strain your body over time, causing an overuse injury.
While we all know that exercise, including strength training and other forms, can improve your health in various ways, in some cases, putting too much strain on your muscles and joints can cause injuries over time. This often leads to what’s called an overuse injury.
If you notice you have pain, stiffness or limited mobility doing everyday activities, make an appointment with an orthopedic specialist.
What is an overuse injury?
Overuse injuries happen because repetitive motion causes physical stress to a specific set of muscles or joints. Although many people will never experience an overuse injury from daily activity, below are a few of the common ways you may find yourself more prone to one.
Technology-related overuse injuries
Using a computer, tablet or smartphone every day can cause injuries, such as back, neck and shoulder pain, or even eye strain and headaches from excess blue light exposure during screen time.
However, amongst frequent tech users, the most commonly experienced injuries include carpal tunnel syndrome and neck strains.
Carpal tunnel syndrome
Carpal tunnel syndrome manifests as a result of excess pressure on the median nerve in the wrist. The median nerve runs down the forearm and through the wrist on the palm side through the carpal tunnel, and this area of the hand and wrist is often strained by the position and pressure caused by frequent and prolonged use of a keyboard.
Carpal tunnel syndrome may cause numbness in the fingers or hands, soreness and pain in the wrist and limited joint mobility. If left untreated, pain may worsen over time. Depending on the severity of carpal tunnel syndrome, treatment options can range from using anti-inflammatory medications and stretching techniques, to the need for a brace or splint, to, in the most severe cases, surgery.
“Tech neck”
Because mobile devices have become part of our daily lives, “tech neck” or “text neck” has become a common way of describing a specific type of neck strain that can occur due to poor posture while using a smartphone or tablet.
Using mobile devices can position your head and neck in a way that results in excess strain on the spine, which can, for some, lead to upper back and shoulder muscle tightness and pain over time.
Technology tips
Consider trying a few of the following tips to avoid an overuse injury from frequent use of tech devices:
- Invest in an ergonomic chair for better posture.
- Give your body and your eyes a break by frequently looking away from the computer screen.
- Get up from the desk to stretch or walk around periodically.
- If you use a keyboard with a mouse, use the mouse close to the keyboard and at the same height.
- When using a mobile phone or tablet, try to bring the screen closer to eye level to avoid neck strain.
Carrying a heavy bag
Carrying an excessively heavy handbag, briefcase or backpack every day can become a health hazard. Excess weight can cause injury to both children and adults, including muscle, nerve and skeletal damage. This can result in painful or numbing sensations in the back, neck, shoulders, arms and fingers.
If you find yourself in a situation where you must carry a heavy weight, make sure to take it slow, wear proper footwear and, most importantly, don’t overdo it. You know your body’s limits – if it feels like too much weight to carry, it probably is.
Wearing the wrong shoes
Wearing the proper footwear is a very simple way to prevent everyday injuries. From slipping and falling in stilettos to running in sneakers with worn-down tread, your shoes can make all the difference in preventing pain and joint damage.
Regarding an overuse injury, improper footwear choices can lead to both recurring and excessive strain and pressure, resulting in injuries ranging from bunions to pinched nerves, plantar fasciitis, heel spurs and more.
Footwear tips
Below are a few tips to help reduce your risk for a footwear-related overuse injury:
- If you’re a woman who wears heels often, choose a wider, chunkier heel for more stability in your stride.
- If you’re a runner, ensure you get properly fitted for your shoes and replace them often. Low tread can result in extra impact to your joints.
- If you experience frequent shin splints or arch pain while exercising, you may want to consult with your doctor about orthotics.
Exercise-related overuse injuries
Daily running, sports training and exercise classes are all great for your physical fitness. But if they are not approached correctly, they can take a toll on your joints and muscles. Here are a few problems you could face while trying to stay in shape:
- Chronic tendonitis: Joints that move constantly can tear, heal poorly, build up scar tissue and tear repeatedly.
- Heel pain: Athletes often injure their heels from excess use and putting constant weight on their feet.
- Knee pain: Athletes who train on hard surfaces may develop muscle and tendon tears that affect the knee joints.
- Shin splints: Athletes who train hard but don’t stretch fully can damage their shin bones, muscles and tendons.
- Stress fractures: Athletes who experience constant blows to their leg, arm and shoulder bones can cause hairpin breaks in the bones, which can worsen over time.
- Tennis elbow: Tennis players, golfers and baseball players overuse their elbows, leading to cartilage and tendon damage.
How we can help
Do you have hobbies, habits or style preferences that put you at risk for developing an overuse injury? The chances are high that the answer is yes. If you are experiencing pain when performing a task or wearing certain footwear, make an appointment with a sports medicine doctor or other orthopedic specialist.
Learn about the orthopedic and sports medicine services we offer at Mercy Health.
