AustinPUG Health

AustinPUG Health

Overuse injuries are very common among athletes and those who live active lifestyles. They can be any type of muscle injury such as bursitis, tendonitis, or stress fractures that are caused by repetitive trauma.

Causes Of Overuse Injuries

Training errors are the most common cause of overuse injuries. When you increase the intensity, duration or frequency of your workout routine too quickly, your body is more susceptible to injury. Overuse injuries also occur when an athlete is returning to a sport or activity after suffering an injury and they try to make up for lost time.

Using the proper form during exercise is another critical technique to avoid overuse injuries. Overuse injuries can occur when you overcompensate for muscular weakness or perform an exercise improperly. Another cause of overuse injury occurs when someone who isn’t in great physical shape pushes herself too far. When you take on too much physical activity too soon, you can injure yourself.

How To Avoid Overuse Injuries

Here are a few tips to avoid overuse injuries:

  • Get a physical before you exercise. Whether you’re an athlete or not, it’s always important to get a physical done before starting a new endeavor. You might have medical conditions that leave you more susceptible to overuse injuries.
  • Consider a personal trainer. One of the common causes of overuse injuries is using the wrong technique. If you are new to working out, you might want to consider getting a personal trainer to teach you the correct techniques. A qualified personal trainer will help you establish a safe and effective workout regimen.
  • Use the proper footwear. If you aren’t wearing the right shoes, this can cause overuse injuries. This is especially true for avid runners. Runners should replace their shoes every 300-500 miles.
  • Ease into your new fitness routine. Don’t try to do too much too soon. If you’re a beginner, you should start out slow and increase your intensity as your body adjusts to your new workout regimen.
  • Be cautious as your body ages. Unfortunately, we aren’t in high school any more and our bodies don’t work as well as they used to. Always warm up and stretch before a workout and cool down after. Stretching before and after a workout will help prevent injuries.
  • Gradually increase your activity level. Gradually increase your weight when you’re strength training.
  • Try triathlon training. Triathlon training is the perfect combination of running, swimming, cycling, and core strengthening. This kind of training program will give you a good balance of different forms of cardio, strength, and flexibility.


If you do end up suffering from an overuse injury, here is how overuse injuries are generally treated:

  • Rest – Depending on your injury, you may need to completely avoid physical activity for a certain period of time, if your injury isn’t as serious, determine an exercise that provides relative rest.
  • Ice – Apply ice to the injury several times a day for 15 minutes at a time.
  • Compression – Apply an elastic wrap with firm pressure after icing.
  • Elevation – Elevate the injured area above the level of your heart.
  • Anti-Inflammatory Medicine – Ibuprofen can reduce the inflammation and pain.
  • Re-condition – Gradually progress back into your workout routine.

Don’t let the fear of overuse injuries keep you from accomplishing your fitness goals. By easing into your exercise routine and using these tips, you will reach your goals sans the overuse injury.

Trisha Banks is a blogger for Matthew Boes M.D. Orthopaedic Surgery in Raleigh, North Carolina. Trisha lives an active lifestyle and wants to know how to avoid overuse injuries.

Categories: General

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