Now that you have ramped up your current physical fitness regimen, be aware that you could be at increased risk of injury due to overexertion. What causes overexertion? and How can you increase your physical activity without worrying injury…
“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them….” – Lee Haney
Causes of Injuries Sustained Due to Overuse
An overuse injury – in terms of physical fitness – is any type of joint injury or injury to a muscle that is caused by some type of repetitive movements and/or trauma. Examples of overuse injuries include stress fractures, pulled muscles, and tendonitis. Two issues are the common underlying culprits of these issues. These are errors in training and errors when it comes to technique. You may learn more below:
- Errors in training commonly occur when you attempt to take on too much exercise too quickly. If you exercise too hard, too fast, or do not engage in a well-rounded exercise regimen, the muscles will become strained. Once this occurs, an overuse injury is likely.
- Errors in technique occur as a result of poor form during particular exercises. Inappropriate form results in inappropriate overload, in terms of the muscles. When the muscles become overloaded, they are more likely to experience injury.
Preventing Overuse Injuries
While overuse is commonly experienced by those that start a new physical exercise regimen without the guidance of an expert, the good news is, that most of these injuries are considered to be avoidable. The following steps will aid in preventing overuse in the body as you pursue your New Year’s fitness goals:
- The first step to preventing overuse this year is to ensure that you use proper form when engaging in exercising. The best method to obtaining information regarding proper form is to take training under the assistance of a physical therapist.
- Upon receiving training on the proper form from a physical therapist, you will learn about the type of gear that is required to perform certain types of exercises. Once you obtain this information, it is critical that you use the right gear at all times.
- Instead of scheduling all of your exercise in a couple of days throughout the week, you should schedule it into daily blocks.
- Always engage in a warm up prior to exercising and a cool down immediately following a workout.
- Mix up your exercise program with some low-impact activities. This will help in preventing certain muscles from becoming overloaded. Examples of these activities include walking, jogging in the water, and even swimming.