Managing Overuse Injuries: Recovery vs. Rest

Overuse injuries—think tendinopathy, shin splints, or stress reactions—are a common pitfall in Bangalore's year-round, training-centric climate. But full rest is almost never the answer. At 5 Sports Health, Dr. Nataraj HM (Lead Consultant – Orthopaedics) and Dr. Pooja Jhade (Consultant Physiotherapist & Sports Medicine Specialist) emphasize that smart recovery is about balance: activity modification, targeted exercise, and professional management pave the way for both swift recovery and a safer return.

Understanding Overuse Injuries

Cumulative Strain: Overuse injuries build up with microscopic tissue damage over weeks or months, not from a single traumatic incident.

Typical Culprits: Running, repetitive gym routines, court sports, and even weekend cricket marathons can all contribute if training loads spike too quickly.

Symptoms: Persistent pain, tenderness, swelling, or stiffness that lingers or worsens with activity. Dr. Nataraj HM highlights that ignoring these early signs often transforms simple overuse into long-term injury.

Smart Recovery Principles

Load Modulation vs. Complete Rest: Instead of total inactivity, your physiotherapist guides you to reduce volume/intensity and substitute lower-impact activity while healing. Dr. Pooja Jhade uses structured return-to-play protocols that keep athletes active while protecting injured tissues.

Therapeutic Exercise: Isometric and eccentric strength work, cross-friction massage, and manual therapy stimulate healing and relieve pain—much more effective than simply waiting for resolution.

Integrated Approach: Orthopaedic oversight from Dr. Nataraj ensures accurate diagnosis and safe progression, while physiotherapy-led rehabilitation by Dr. Pooja builds resilience and reduces reinjury risk.

Don't let an overuse injury turn into a chronic setback or the reason you give up your fitness routine. With the combined expertise of Dr. Nataraj HM and Dr. Pooja Jhade, targeted care at 5 Sports Health gets you back in the game—stronger, smarter, and pain-free. Schedule your injury assessment and personalized rehab plan today at Sarjapur Road, Bengaluru.