Recognizing and Preventing Overuse Sports Injuries
Overuse sports injuries are muscle or joint injuries caused by repeated trauma. Before you start a new workout routine, it’s important to recognize the signs of an overuse injury and know the steps to prevent one from happening.
Causes of Overuse Sports Injuries
Overuse injuries are usually the result of errors in training or technique. If you engage in too much physical exertion too quickly or repeatedly focus on only one type of workout, it can strain your muscles. Improper technique will overload certain muscles and wear them, and you, out.
If you’re noticing stress or pain in your muscles or tendons, including your rotator cuff, knees, hips, hamstrings, Achilles tendon, wrists, or ankles, chances are you have an overuse sports injury. Here are some tips to follow when starting a new physical activity to prevent these strains from happening.
Preventing Overuse Sports Injuries
Most overuse injuries are easily prevented by following these tips.
Make sure to warm up before you stretch so you don’t overextend cold muscles. You should also possess the proper gear and form. Lessons will help improve your technique at any level, and good shoes replaced every 250-500 miles will keep your feet in shape.
You shouldn’t do your entire training in one or two days, and you shouldn’t expect to be an expert on the first try. Aim for 20-30 minutes of exercise each day. Also consider gradually increasing your workout level. Weight and running distances shouldn’t be increased by more than 10% each week.
Change it Up
Don’t focus on one type of exercise all the time. Engage in a variety of low- and high-intensity exercises in your training routine. If you choose to do a lot of intense work one day, do a lighter workout the next day. This allows different muscle groups to be worked evenly.
Recover from Your Overuse Sports Injuries
Overuse injuries are best treated when you seek professional help. An orthopaedic expert will be able to identify the injury and build a plan with you to correct and adjust the problem. If you’ve experienced an overuse sports injury, contact Orthopaedic Associates of St. Augustine. Our team is ready to help you regain mobility and get back to your daily routines safely and quickly.
To schedule an appointment, call us at 904-825-0540 or schedule online.