I am Gigi M. Knudtson, and for many years I’ve worked alongside athletes, physical therapists, and sports physicians who treat people not training for the Olympics, but for health, stress relief, and enjoyment. Recreational athletes are often surprised to learn that their risk of injury can rival that of professionals—not because they train harder, but because they train inconsistently, skip recovery, and push through early warning signs.
An overuse injury occurs when repeated micro-stress exceeds the body’s ability to repair itself. Instead of one dramatic accident, damage accumulates slowly. I’ve often seen cases where people cannot identify a single moment of injury; they simply notice pain that grows week after week.
Common contributing factors include:
Frequent among runners, hikers, and cyclists. Pain is typically felt around or behind the kneecap, especially when climbing stairs or sitting for long periods.
Inflammation or degeneration of the Achilles tendon, common in running and court sports. Morning stiffness is a classic early sign.
Despite the name, it affects anyone who performs repetitive gripping or wrist extension—tennis players, golfers, and weightlifters alike.
Characterized by aching pain along the inner edge of the shin bone. Often linked to sudden mileage increases or worn footwear.
Common in swimming, baseball, and recreational gym training involving overhead movements.
Heel pain caused by irritation of the thick band of tissue supporting the arch of the foot.
Small cracks in bones, most often in the foot or lower leg. These are the most serious overuse injuries I encounter and require strict rest.
Sports medicine has evolved significantly in the last decade. Treatment is no longer limited to “rest and ice.” The most effective approach is usually layered and individualized.
Not total inactivity, but reducing or changing the load. For example, switching from running to swimming during early recovery.
Targeted strengthening, mobility work, and biomechanical correction. In my experience, this is the cornerstone of lasting recovery.
Especially effective for tendon injuries such as Achilles and patellar tendinopathy.
Uses sound waves to stimulate healing in chronic tendon conditions.
Including corticosteroids (short-term relief) and platelet-rich plasma (PRP) in selected cases.
Temporarily reduce mechanical stress and correct alignment issues.
Reserved for severe or long-standing cases when conservative treatment fails.
In my experience, the body whispers before it screams. Listening early is the difference between a two-week setback and a six-month rehabilitation.By Gigi M. Knudtson, Founder
Recovery varies:
Return-to-sport should be gradual and symptom-guided, not calendar-based.
Runner’s knee and Achilles tendinitis are among the most frequently diagnosed conditions.
Mild cases may improve with rest, but structured rehabilitation significantly reduces recurrence.
Low-level discomfort that improves during activity can be acceptable, but worsening pain is not.
Yes. Techniques such as eccentric training and shockwave therapy often shorten recovery timelines.
Most are preventable with gradual training progression, proper equipment, and rest.