Injuries
Overtraining injury can occur when you do too much physical activity too quickly. Understand how to be kind to yourself during fitness.
Are you thinking about starting a new physical program or intensifying your current training routine? If so, you may be at risk of overtraining — which could ultimately prevent you from being active. Find out what can lead to overtraining and how to safely increase your activity level.
Common causes of overtraining injury
An overuse injury is a type of muscle or joint injury, such as tendonitis or a stress fracture caused by repetitive trauma. Overtraining injuries usually result from:
Training mistakes: Training mistakes can occur when enthusiasm leads you to do too much physical activity too quickly. Walking too fast, exercising for too long or simply overdoing an activity can fatigue muscles and lead to overtraining injury.
Method errors: Improper methods can also harm the body. If you use improper technique while performing a set of strength exercises, swinging a golf club or throwing a basketball, for example, you are likely to put additional stress on some muscles and cause an overuse injury.
Avoid overtraining injury
Most overtraining injuries are avoidable. To prevent injury resulting from overtraining, the following must be taken into account:
Use the right technique and tools: Whether you''re starting a new activity or have been playing a sport for a long time, consider educational coaching. Using the correct technique is extremely important in preventing injuries resulting from overtraining. Also make sure you wear the right shoes for the activity. Additionally, consider replacing your shoes every 300 miles of walking or running — or at least twice a year if you exercise regularly.
Go easy on yourself: If you are starting a new fitness program, go easy on yourself, you will not be a fighter by the end of the week. Compressing physical activity throughout the week into two days can lead to overtraining injury. Instead, allocate at least 150 minutes to moderate aerobic activity or 75 minutes to vigorous aerobic activity – preferably spread throughout the week. It is also recommended to take longer to warm up before engaging in physical activity and then cool down the body afterward.
You should increase your activity level gradually: When changing the intensity or duration of physical activity, do so gradually. For example, if you want to increase the amount of weight you use during strength training, increase it by no more than 10 percent each week until you reach your new goal.
Mix up your training routine: Instead of focusing on one type of exercise, include several different types in your fitness program. Doing a variety of low-impact activities, such as walking, biking, swimming and water jogging, in moderation helps prevent overuse injury by allowing your body to use different muscle groups. Make sure to do some strength training exercises at least twice a week.
Image of a man exercising
Recovering from overtraining injury
If you suspect you have suffered an overtraining injury, consult a doctor. The doctor may recommend taking a break from the activity that caused the injury and prescribing medication to treat any pain and inflammation.
Be sure to tell your doctor about recent changes in the style, intensity, duration, and frequency of training or types of exercise. Determining the cause of the overtraining injury helps solve the problem and prevent it from recurring.
When you think your injury has healed, have your doctor examine you to make sure you have fully regained strength, movement, flexibility and balance before starting activity again. When you resume activity, pay attention to proper technique to avoid future injuries.
Care about your safety
Don''t let an overtraining injury stop you from being physically active. By working with your doctor, paying attention to your body, and being kind to yourself, you can avoid this common setback and safely increase your physical activity.
