Injuries
An overuse injury can happen when you do too much physical activity too quickly. Understand how to take care of yourself during fitness.
Are you considering starting a new physical program or stepping up your current training routine? If so, you may be at risk of overtraining — which can eventually prevent you from being active. Find out what triggers 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 tendinitis or a stress fracture from repetitive trauma. An overuse injury usually occurs from the following:
Training Mistakes: Training errors 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 strain muscles and lead to an overuse injury.
Technique errors: Improper techniques can also harm the body. If you use improper technique while doing a set of strength exercises, swinging a golf club, or throwing a basketball, for example, you can potentially put extra stress on certain muscles and cause an overtraining injury.
Avoid injury from overtraining
Most injuries caused by overtraining are preventable. To prevent overtraining injury, consider the following:
Use the right technique and tools: Whether you''re starting a new activity or have been playing a sport for a long time, consider taking educational training. Using correct technique is critical to preventing overtraining injuries. Also, make sure you''re wearing the right footwear for the activity. In addition, consider replacing your shoes every 300 miles you walk or run — or at least twice a year if you exercise regularly.
Take it easy: If you start a new fitness program, take it easy, you won''t be a fighter by the end of the week. Compressing all-week physical activity into two days can lead to an overuse injury. Instead, set aside at least 150 minutes for moderate aerobic activity or 75 minutes for vigorous aerobic activity — preferably throughout the week. It is also recommended to take a longer time to warm up before physical activity and then cool down afterwards.
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, follow several different types in your fitness program. Doing a variety of low-impact activities, such as walking, cycling, swimming and water jogging, in moderation helps prevent overtraining injury by allowing your body to use different muscle groups. And make sure you do some strength training at least twice a week.
Portrait of a man doing sports
Recovering from an overuse injury
If you suspect you may have an overuse injury, see a doctor. The doctor may recommend rest from the activity that caused the injury and prescribe medication to treat any pain and inflammation.
Be sure to tell your doctor about recent changes in the technique, intensity, duration, and frequency of training or types of exercise. Determining the cause of the overuse injury will help solve the problem and prevent it from recurring.
When you think the injury has healed, ask your doctor to check you to make sure you have regained full strength, movement, flexibility and balance before starting the activity again. When resuming your activity, pay close attention to proper technique to avoid future injuries.
Take care of 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.
