The Term 'Sports Injury'



Before I launch into the next part of injury prevention, I think I need to clarify the term "Sports Injury". It is a term used by many in physical therapies when in fact many injuries have nothing whatsoever to do with sport.

It is a fallacy to think that not being "sporty" means you cannot have a sports massage or be treated for a sports injury. The majority of bad backs and sore arms at this time of year are from gardening and trimming hedges. It is called "overuse" when you use the same muscles to do the same movement over and over again. Hence the term "repetitive sprain injury"for painful wrists from all that typing and mouse using.

Our bodies are not accustomed to the bending down for hours on end to weed the beds, stooping over a lawnmower, lifting great big bags of compost and digging up beds using the same hip over and over again. I am no kill joy - the joys of gardening are boundless! Just have a go at the following pointers and see if you feel any better:

  • Warm up with some arm circles, ankle circles and hip circles
  • bend down in a squat position and use your thigh muscles to lift anything heavy instead of your back muscles

  • Think navel to spine (trust me - this activates your core tummy muscles to support your back)

  • Stretch afterwards
Sport can be the trigger for overuse injuries as it is often the most strenuous type of activity people do. Overuse causes are:


Postural: poor posture causes some muscles to work harder than others. For example, in all the pictures on the left, the neck is forwards shortening the muscles at the front of the neck (flexors) and lengthening the muscles at the back of the neck (extensors). Over time, the flexors will become shorter and tighter while the extensors will be longer and weaker. In time it would be easy to strain the flexors by reversing out of a drive and suddenly turning the neck to look behind you.


Emotional: This one stumps many! Your state of mind is reflected in your body. If you are worried about exams, stressed about a work or facing a relationship break up, your body will "protect" you. Rounded shoulders can be seen as protecting a broken heart. Breathing patterns often change with stress. Normal, unforced breathing uses the diaphragm and intercostal muscles (between the ribs) where as laboured breathing during times of stress or overexhertion overuses the accessory muscles:sternocleidomastoid and the scalene muscles (neck flexors) as they attach the top ribs and the pectoralis minor (deep chest muscle).

Structural; muscle tissue changes in texture and tone that leads to an unhealthy build up of scar tissue which will have a negative effect on physical well-being (shortened muscles).

Scar tissue is formed naturally when tissue is damaged ( strained muscle) from poor posture or over-use. The muscle fibres tear and blood congeals at the wound and collagen fibres are laid down as part of the healing process. If this continues over a long period of time, and is left untreated, it becomes a chronic condition as the scar tissue builds up and then hardens. When muscle fibres “stick” together, the muscle struggles to contract or stretch as fibres need to be able to glide smoothly alongside each other. This affects muscle strength and flexibility. Deep friction (massage technique) breaks down scar tissue into small enough particles to be carried away in the lymph vessels, restoring muscle health.

Hopefully i still have your attention and have not completely lost you with the jargon! Prevention is the key together with listening to your body. If anyone you know has aches and pains after gardening, please send them my way.

Vanessa Mansergh T: 01491 577480 E: info@completeworxmassage.co.uk