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Gilbert Sports Route
Evidence-guided stops for active adults

Gilbert Sports Route

Common questions about soreness and sports medicine

Can a short answer help with a sore joint? It can explain common causes and warning signs. It can't tell exactly what is wrong without an exam. These answers can help you decide what to ask next.

What kind of brace helps tennis elbow?

A forearm strap or wrist support may ease some activities. The right choice isn't the same for every sore elbow. Ask which movement the brace is meant to limit. It won't rebuild strength, so ask what exercise goes with it.

How do you stop a hamstring injury coming back?

Your hamstring needs strength before full speed returns. Walking without soreness doesn't prove that running is safe. Add faster movement only after easier steps feel steady later. Arrange an exam if you felt a snap or sudden weakness.

Why does my ankle keep rolling after a sprain?

Daily walking may feel fine before balance has returned. A brace can steady the ankle during play, but it isn't enough alone. Slow one-leg balance practice can show whether that side still shakes. An exam can check strength, movement and looseness.

Why are pickleball injuries so common?

The game packs quick starts, stops and reaches into a small court. Those movements can strain ankles, knees, calves and shoulders. Count both practice and matches as hard playing days. Don't add several long days during the same week.

Is it safe to run through pain?

A mild muscle ache may loosen during an easy warm-up. Sharp pain, swelling or a changed walk isn't safe to test. Stop if the pain grows with each step. Get checked if rest doesn't settle it.

Are there sports medicine clinics near me in Arizona?

There isn't a QC Kinetix office inside Gilbert. The nearby location listed here is in Chandler on Dobson Road. Ask who will examine you before booking. Also ask what the visit includes for your sore joint.

Sources

  1. In 25 randomised trials covering 26,610 participants and 3,464 injuries, STRENGTH TRAINING reduced sports injuries to less than a third (RR 0.315, 95% CI 0.207-0.480) and proprioception training roughly halved them (RR 0.550, 0.347-0.869), while STRETCHING showed no protective effect at all (RR 0.963, 0.846-1.095). Overuse injuries specifically were nearly halved by exercise programmes (RR 0.527, 0.373-0.746).

    Lauersen JB, et al. — The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials.. Br J Sports Med, 2014. DOI: 10.1136/bjsports-2013-092538.

  2. The updated evidence-based ankle sprain guideline states that ligament damage severity is assessed most reliably by DELAYED physical examination 4-5 days after the injury; that after a short period of immobilisation the patient benefits most from tape or a brace combined with an exercise programme; that NSAIDs may reduce pain and swelling but are not without complications and MAY SUPPRESS THE NATURAL HEALING PROCESS; that supervised exercise-based programmes are preferred over passive modalities; that surgery should be reserved for cases not responding to comprehensive exercise-based treatment; and that ankle braces are efficacious for preventing recurrence.

    Vuurberg G, et al. — Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline.. Br J Sports Med, 2018. DOI: 10.1136/bjsports-2017-098106.

  3. Across 15 studies and 8,459 athletes in different sports, ages and sexes, injury-prevention programmes that INCLUDED the Nordic hamstring exercise reduced hamstring injuries with a risk ratio of 0.49 (95% CI 0.32-0.74) - essentially halving them. Restricting the analysis to the eight randomised studies (RR 0.52) or removing the eight high-risk-of-bias studies (RR 0.55) barely moved the estimate.

    van Dyk N, et al. — Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes.. Br J Sports Med, 2019. DOI: 10.1136/bjsports-2018-100045.

  4. An overview of 46 systematic reviews on ankle sprain found STRONG evidence for bracing and MODERATE evidence for neuromuscular training in preventing recurrence, and for the acute injury strong evidence for NSAIDs and early mobilisation with moderate evidence for exercise and manual therapy on pain, swelling and function. Evidence for surgery and acupuncture in acute sprain was conflicting, and there was insufficient evidence for therapeutic ultrasound.

    Doherty C, et al. — Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis.. Br J Sports Med, 2017. DOI: 10.1136/bjsports-2016-096178.

  5. The international consensus on training and competing in the heat states that the single most important intervention for reducing physiological strain is HEAT ACCLIMATISATION, built from repeated exercise-heat exposures over one to two weeks. Athletes should start training and competition euhydrated and limit dehydration during exercise; cooling strategies before exercise can help. Event organisers are advised to provide shade, cooling and rehydration and to schedule around health risk, with particular caution during mass-participation events and the first hot days of the year.

    Racinais S, et al. — Consensus recommendations on training and competing in the heat.. Br J Sports Med, 2015. DOI: 10.1136/bjsports-2015-094915.

  6. The Munich consensus statement on muscle injuries was written because a survey of 30 English-speaking team doctors and scientists confirmed marked inconsistency in terminology - most obviously for the word 'strain'. It defines four types: functional muscle disorders (type 1 overexertion-related, type 2 neuromuscular) with no macroscopic fibre tear, and structural muscle injuries (type 3 partial tears, type 4 subtotal or total tears and tendinous avulsions).

    Mueller-Wohlfahrt HW, et al. — Terminology and classification of muscle injuries in sport: the Munich consensus statement.. Br J Sports Med, 2013. DOI: 10.1136/bjsports-2012-091448.

If soreness hasn't eased, arrange an exam

QC Kinetix offers a consultation at its Chandler location. A clinic professional can examine the aching joint and review your health. Ask whether a doctor, nurse or another trained clinician will see you. You'll hear what the office offers and when other care makes sense.

The office is at 1100 S. Dobson Road, Suite 210, Chandler. You can reach the team at (602) 837-PAIN. Note the day the ache began and the activity that starts it.

Book a free consultation