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Common Overuse Injuries


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Starting a workout program can be daunting, but also very exciting. When we start something new, there is renewed motivation and we want to do it to the best of our abilities. Sometimes the easiest thing and the thing we feel like we need to do do is to go all in.


The problem with doing this is it can put you at risk for an overuse injury.


An overuse injury is exactly as it sounds, it happens due to a repeated motion or activity. There has been an injury to a bone, muscle, ligament or tendon.


A few things make you more susceptible to an injury like this; an overly heavy training or workout plan, previous injury, or low level of conditioning (your body is not used to the stress being put under it).


The Most Common Overuse Injuries I've Seen Is:

  • Tennis elbow - the tendons in your forearm that bend your wrist back are swollen, due to repeated motion, weak muscles in wrist and shoulders (characterized by pain on the outer side of elbow)

  • Shin splints - caused by running excessively, running on hard surfaces, &/or running in shoes that aren't right for you feet (characterized by pain over shin area)

  • Jumpers knee - patellar tendon is repeatedly pulled on which causes inflammation & pain, typically due to jumping activities (characterized by tenderness right below the knee cap)

  • Plantar fasciitis - inflammation of the tissue band that runs along the sole of the foot can be due to type of surface you are walking/running on, the structure of your foot, the support or lack of your shoes offer (characterized by pain in the heel)


The best course of action is to prevent overuse injuries so they can’t happen. Once they do appear, if not taken care of properly will result in a stress fracture (tiny cracks in the bone). The only way to truly care for injuries like this at the base level is rest.


Prevention Tips

  • Allow of adequate rest and recovery - allows your body to function and preform at its best abilities

  • Use proper form - if you're not sure what the right form is, or want to improve yours, there are plenty of resources out there

  • Use proper equipment - SHOES & inserts if you need them

  • Gradual increase in intensity - wherever you want to go, you will get there, it just takes time

  • Incorporate active recovery - low intensity, bonus points if you do low to no impact activities (swimming, biking, stretches, yoga)


Overuse injuries are common I've had shin splints a number of times in my life, just know that working through the pain is not the solution.









 
 
 

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