How to: Avoid Overuse Injuries

By: Martha Theirl, PT, DPT

Have you ever started a new training program and been concerned about doing too much too fast and getting injured? Or has your programming recently changed (maybe you’re training for the Boston Marathon and you’ve never been much of a runner!?) and you’re not sure were this sudden ache in your hip came from? 

Overuse is a common reason that I see someone for an injury and there’s steps you can take to avoid it! Read on below for some common reasons overuse injuries occur. As always, this is not intended as personalized medical advice but as an educational tool for you! Should you have questions you can reach out to me here!

Too much too fast after too little for too long

This can happen for several reasons, maybe you took a break from training and it lasted longer than expected. Or you just had a baby, or you had a small injury and was told to “just rest” for 5 weeks. No matter the reason, a sudden change in training loads can trigger an overuse injury.

Think this could be you? If you have a low level ache/pain, see a Physical Therapist!  Rest isn’t always best and often doesn’t solve the problem. A qualified professional can properly assess what’s going on and set you on a course to get better than baseline. 

Watch the volume

Are you trying a new training program or is your programming changing directions? Watch the volume spikes. When increasing training load (miles run, weight lifted, time exercising, how hard you’re exercising) a good guideline is 10-15% per week. Sure, it can be tempting to ramp up faster than that, but is it worth injuring yourself in the process? Changes to the nervous system take a minimum of two weeks and changes to the muscles take 6-8 weeks per muscle grade. 

Arnold didn’t become Arnold overnight! Keep showing up and moving the needle a bit week over week and you’ll see loads of progress! 

Vary your movements

Are you doing things in the same plane of movement all the time? There are three planes we can work in: Frontal (think arm raises to the side or wall angels), sagittal (think lunges or squats), or transverse (think rotation movements like a golf swing)

Adding training in a different plane or change of direction is very helpful in avoiding overuse injury and helps build overall strength and conditioning!

Accessory work

Can we even have a conversation without talking accessory work!? Work to identify your weak points and get a dedicated plan to annihilate them! Usually 4-5 days per week for 15 minutes is all you need to work on weaknesses. 

Proper recovery: Nutrition, sleep

Going to bed and getting 7-8hrs of sleep is pretty non-negotiable. Your body needs rest (ideal temperature for your bedroom is 65 degrees and so dak you can’t see your hand in front of your face at arms distance). Have a poor bedtime routine? Try charging your phone outside your bedroom or ending screen time at least an hour before sleep. Take the TV out of your bedroom, if you need white noise, a machine or app (with a black screen) can be great for that!

Proper fueling for the type of exercise you’re doing is also paramount in recovery and building strength and stamina. Too little food or poor quality food means your body doesn’t feel fulfilled and your muscles, tendons, and bones aren’t getting the optimal vitamins and minerals to build.

Build Resilience

Move your joints through their pain free full range of motion daily. At the beginning you may find you make lots of progress but as time goes on and your training age progresses, your wins will come in smaller ways, maybe not weight or mileage, but steps per minute increases, ease of movement, or not feeling as tired from a workout! 

Consistent exercise doesn’t need to lead to overuse injuries if you’re measured and attack your weaknesses! 

Have questions? Send me an email! Ready to get started? You can book a session here. 

Be resilient to the finish!