When I was an athlete in my youth, I never would have thought overuse injuries could be possible. I would keep going and going and not think twice about the strain I was putting on my body. All that mattered to me was being active and competing with my team and myself. Overuse injuries seem to be a more currently talked about topic. Children are facing pressure to perform not only from themselves, but from family and coaches. Overuse injuries are preventable with proper training.
The most common causes of overuse injuries are…
Training too much, too quickly and using improper technique.
Training too much, too quickly- Our bodies need time to adapt to physical stress. Generally, you should not increase your training program by more than 10% each week. This includes length of training, intensity levels, and types of exercises.
Using improper technique- Improperly doing exercises is another leading cause of injury. This can lead to muscle and tendon strain, as well as more serious injuries. If you are unsure of how to properly do an exercise, ask a trainer at your local gym or your athletic coach, and they will be happy to assist you. They can also help to identify any muscle imbalances. By doing exercises properly, you will also get more benefit from your workout.
Other helpful tips- Be sure to stretch before and after workouts. This will help to prevent muscular injuries. You should also try to diversify your workout. You should not be doing very long runs everyday or very short, high intensity sprints everyday. Try to include a combination of both in your weekly routine. If you have a tendency to lift heavy weights everyday, make sure you save a day or two for cardio and use this as your recovery time. Also, rest days are important, because no one is Superman and our bodies do need time to recovery!
Common overuse injuries:
- Tendinitis
- Stress fractures
- Bursitis
If you feel that you may be suffering from an overuse injury, it is important for you to seek medical attention. You may need diagnostic imaging, such as x-rays or an MRI. If treated appropriately, overuse injuries can be healed before they spiral out of control.
If you suffer from a foot or ankle injury, call Hollowbrook Foot Specialists today at (845) 298-9074, for an appointment. We are serving the Hudson Valley from Wappingers Falls.
By: Samantha DelRegno D.P.M.
