Starting a new fitness routine or increasing your current activity level can be exciting, but it’s important to proceed carefully to avoid overuse injuries. These injuries can sideline your progress and keep you from staying active. Here’s what you need to know about the causes, risk factors, prevention of overuse injuries, and how to recover safely.
What Causes Overuse Injuries?
Overuse injuries are muscle or joint injuries, such as tendinitis or stress fractures, caused by repetitive trauma. Common causes include:
Training errors: Taking on too much activity too quickly, exercising too long, or focusing excessively on one type of exercise can overstrain muscles and joints.
Technique errors: Using improper form during activities like strength training, golfing, or throwing can overload specific muscles, leading to injury.
Who Is at Risk for Overuse Injuries?
While anyone can experience an overuse injury, certain factors increase the risk:
Medical conditions: Underlying issues like muscle imbalances may make you more prone to injuries.
Age: Overuse injuries are more familiar with age, especially if you don’t adjust your routine to account for your body’s changing needs.
Talking to a doctor before starting or intensifying an activity can help you identify and address potential risk factors. For example, strengthening weak hip muscles can prevent related knee pain.
How to Prevent Overuse Injuries
Most overuse injuries are preventable with proper precautions:
Use correct form and gear: Take lessons to learn proper technique and wear appropriate footwear. Replace shoes every 250–500 miles of walking or running, or at least twice a year if you exercise regularly.
Pace yourself: Avoid cramming your weekly physical activity into one or two days, as this can strain your body. Aim for 30 minutes of moderate activity daily, broken into smaller sessions if needed. Warm up before exercise and cool down afterward.
Gradually increase activity: Whether increasing weight in strength training or duration in cardio, make changes incrementally. For example, raise weights by no more than 10% each week.
Incorporate cross-training: Add variety to your routine with low-impact exercises like swimming, biking, or walking to reduce strain on any one muscle group. Include strength training for major muscle groups at least twice a week.
Recovering from an Overuse Injury
If you suspect an overuse injury, consult your doctor. Recovery typically involves:
Resting the affected area: Temporarily stop the activity causing the injury. Alternative exercises that don’t stress the injured area may still be an option.
Identifying the cause: Share recent changes in your workout routine with your doctor to determine the source of the injury.
Ensuring full recovery: Before resuming activity, confirm with your doctor that you’ve regained strength, motion, flexibility, and balance.
When you return to your routine, focus on proper technique to prevent future injuries.
Playing It Safe
Overuse injuries don’t have to derail your fitness journey. You can safely increase your activity level and maintain an active lifestyle by listening to your body, pacing your progress, and working with your doctor. You can avoid setbacks and achieve your fitness goals with the right approach.
