How to avoid overuse injuries

How to avoid overuse injuries

Once you get into a training routine it can be hard to realise when you need a rest. This is when injury strikes. Overuse injuries can be really hard to get over, so the best approach is to avoid them altogether.

Here are four key things to remember about overuse injuries:

1. They come from nowhere

If you’re overtraining then an overuse injury will slowly creep up on you. You’ll think it’s just a niggle but the next day it will become more uncomfortable until one day you’re simply unable to train. Many people keep on pushing through the pain barrier when what they really need to do is rest. Overuse injuries can’t be trained off; rest is the only answer.

2.The wrong shoes

Whilst a lot of overuse injuries are simply down to overtraining they can also be put down to footwear. The wrong shoe selection can have a real impact, especially if you include running or jogging in your routine. Shoes need to be regularly replaced to ensure they are working at their best level and supporting your feet properly.

3.100% Rest

We’ve already mentioned it but the only way to cure an overuse injury is to rest and sometimes this means no training whatsoever. Complete rest and stopping all activity can be hard when you’ve built up a routine but your body will thank you for it. Letting your body heal will make the return to fitness much quicker than if you continue to injure yourself and end up with permanent damage.

4.Watch out for changes

Once you have recovered from an overuse injury be prepared for changes to your body and therefore tweaks to your routine. Overuse injuries can lead to strength imbalances for example, with more power in your non-injured side. Focus your energies on slowly building up your injured side or limb and soon you can get past any changes.

Rest is just as important as the time you spend training. Your body needs time to heal and repair and if you don’t provide it, your body will react.

 

Comments

Heather A.
11 June 2014

Heather A.

I think this is what I'm suffering from. Rest it is then :-(

Frank H.
11 June 2014

Frank H.

I've suffered from not resting in the past and luckily I caught an injury in time before it became too serious. Rest is so important as are all these points - great post!

Matthew C.
6 June 2014

Matthew C.

Rest is definitely worth mentioning.. I used to try to pack as much into my day as possible, only getting a max of 7 hours sleep each night. Since aiming to be in bed at 10pm each night I have more energy and feel ,mentally better knowing I am giving my body time to recover and build all the muscle I've worked hard for.

Elliot M.
5 June 2014

Elliot M.

I've been here- when training for a marathon I pushed myself and ended up practically broken before race day. Best to taper off towards the end.

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