Injury is caused by stress. The main cause of overuse injuries is that our bodies cannot deal with stress when they are exposed to ‘too much, too soon, too hard’. Overuse injury is a complex phenomenon that is usually caused by multiple factors that cause excessive stress. On the submenu pages I look at the causation of injury from a holistic perspective and discuss how underlying anatomical vulnerabilities interact with each other and psychological and social risk factors to lead to injury, and I also include spiritual dimensions.
What is stress?
Since injury is caused by stress it is important to understand how stress works. The human body is constantly exposed to physical stress for example if you are just walking down the street your feet are absorbing stress from the pavement. The same is true of the human mind, interacting with other people and dealing with the challenges of daily life will always cause psychological stress. It is therefore impossible to actually avoid stress. In fact, if you do try to avoid one stress you will often expose yourself to another stress which may or may not be worse than the original stress. For example if you were to try to avoid the stress that walking down the street inflicts on your body you may be causing extra stress by reducing the amount of exercise that you are undertaking. What you can do, however, is improve the way you handle stress and though sometimes it is possible to avoid a certain stressor I think that the main focus should be on how you improve the way that you handle stress.
The body operates as a functional unit
The human body operates as a functional unit that is composed of sub-units. If one part of the unit is damaged it has knock-on effects to the other parts. Joints often work in pairs so if e.g. one knee is injured then the sub-unit of the knees has been injured and this puts more stress on the other knee and this stress is then passed upwards to other areas.
The physics of stress
It is possible to use Newton’s laws of physics to explain how physical stress is generated.
1) an object in motion stays in motion, unless an external force stops it. So when you are running the external forces of things like the wind and friction exert an external force on your body which is the equivalent to a physical stress.
2) force equals mass times acceleration. When you are climbing stairs three times your body weight is passing through your joints and this force will increase the more weight you are carrying and the faster you are moving.
3) every force has an equal and opposing force. Going back to the running analogy, the more force that you hit the ground with, the more force that the ground hits your body back with.
How does stress cause injury?
Stressors (things that cause stress) vary according to their intensity and duration. A very high intensity and short duration stressor can cause an acute injury, a high intensity and long duration stressor can cause an overuse/misuse injury. However, in both cases the intensity of the stress can be varied by the way that the stress is handled. For example, a cyclist can fall off their bike in a crash but sustain minimal injuries if they roll when they hit the ground. The way a stress is handled affects the intensity of the stress and therefore the severity of the injury.
Too much, too hard, too soon
Most overuse injuries are caused by suddenly increasing the duration, intensity or the frequency of an activity. This is because the body’s tissues need to adapt to the stresses that an activity causes by remodelling and if there is not enough recovery time then over a period of time microtears in the tissues accumulate and lead to an overuse injury. When you become injured you are doing too much, too hard, too soon….for your body.
Stress can be silent
Unfortunately our bodies and minds don’t always tell us if we are under stress. Stress can be silent. For example, I can be reading text on a white page under a fluorescent light and feel fine, until the migraine strikes. This is because the visual stress caused by the rapidly flickering artificial light does not immediately cause much discomfort. In the same way cartilage can be badly injured but you will not feel much pain because it does not have a nerve supply.
Stress likes to travel
Stress needs to be dissipated otherwise it will be transmitted to another area where it will cause damage. Stress normally travels upwards or downwards or sideways i.e. it does not jump from one part of the body to another. For example, the stress from the feet can travel up to the knees and the stress from one knee can be transmitted to another knee. In society, stress may travel from one person to another – normally in a kind of downward motion from e.g. a person in authority to a subordinate.
There are other things that affect the intensity of the stress, namely vulnerabilities. To understand how an injury works it is important to understand how different vulnerabilities interact with each other. Relatively minor vulnerabilities interact together with overuse to lead to an injury. These vulnerabilities can also make healing more difficult and can change an acute overuse injury into a chronic. This is because healing is being slowed by the continuing stress that the vulnerabilities are having on the tissues.
This is an excellent website about sports injury that also includes a page about overuse injuries.