Stay in the game by learning to listen to your body and avoid injury with these tips.
Overuse injuries can be the scourge of physically active people, whether high performance athletes or weekend sportsmen. Excessive and repeated stress on tendons, bones and joints for weeks or months can lead to painful knees, shin splints, tennis elbow and other overuse injuries. Most of these problems are due to “too much”: trying to do too much, too hard, too soon. Lack of rest and using poor technique or equipment can also leave you vulnerable.
You can prevent overtraining injuries by following some common sense guidelines and listening to your body.
- 1 Common Overtraining Injuries
- 1.1 The most common overuse injuries are:
- 1.2 Limits and common sense
- 1.3 – Gradually increase your workouts
- 1.4 – Warm-up, cool-down and stretching
- 1.5 – Rest as needed.
- 1.6 – Cross-train with other activities.
- 1.7 – Learn the right technique.
- 1.8 – Get the right equipment
- 1.9 – Pay attention to working your muscles evenly
Common Overtraining Injuries
Unlike the sudden pain of a torn ligament or a sprained ankle, overuse injuries develop slowly and manifest more subtly. At first, you may feel minor pain or tenderness in the affected area right after exercising. The pain eventually becomes chronic and can prevent you from practicing your sport or your daily activities.
The most common overuse injuries are:
1 Tennis elbow (lateral epicondylitis): Pain and weakness on the outside of the elbow.
2 Golfer’s elbow (medial epicondylitis): Pain and weakness on the inside of the elbow.
3 Swimmer’s shoulder (rotator cuff tendonitis): Pain with overhead activity, difficulty sleeping on the shoulder, shoulder weakness.
4 Runner’s knee (patellofemoral pain syndrome): Pain around or below the kneecap, worse from running, jumping, or cycling, going up or down stairs, and sitting with your knees bent.
5 Medial tibial stress syndrome (shin splints): Leg pain associated with running.
6 Achilles tendonitis: Ankle pain associated with running, dancing, or jumping.
7 Plantar Fasciitis: Heel or foot pain that often worsens with the first steps of the day.
8 Stress fractures: Pain in the foot, leg, hip, or other area that worsens with weight-bearing activity.
Limits and common sense
To avoid overtraining injuries without sacrificing your commitment to fitness, follow these guidelines:
– Gradually increase your workouts
Stick to the 10% rule: don’t increase the duration or distance of your workout by more than 10% each week. If you currently run 10 miles per week, add one mile or less per week to your total.
– Warm-up, cool-down and stretching
Warm up for five minutes before your activity by doing a low-intensity exercise, then do slow stretches that you hold for about 30 seconds. After exercise, cool down for five minutes, then stretch again.
– Rest as needed.
Fatigue can increase the risk of injury, so give your body time to recover and heal. Plan rest days and easy days in your program.
– Cross-train with other activities.
Do a variety of exercises to give your joints and muscles a break. If you focus on aerobic exercise like running, incorporate strength training into your routine — and vice versa.
– Learn the right technique.
Take lessons or work with a coach or trainer to learn proper techniques, especially if you’re learning a new sport or using new equipment.
– Get the right equipment
Choose shoes that are suitable for your activity and replace them when they are worn out. Consider using orthotics or a heel cushion if you suffer from foot pain. Running shoes should be well cushioned.
– Pay attention to working your muscles evenly
Strengthen the muscles on both sides of your body to avoid imbalances.
Above all, listen to your body. Don’t ignore the pain. It indicates that you risk injuring yourself. Remember that it is better to take a day or two off than to be tied up for several weeks waiting for an injury to heal.
* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]