The injustice of overuse injuries is that they occur over time and typically don’t present themselves until the damage is already done. Repetitive micro-trauma to muscles, tendons, bones, and joints are realized in the form of overuse injuries. Sports and other athletic activities often are the cause of overuse injuries, but they are also seen with repetitive tasks like using a mouse or swinging a hammer.
The most common factors that lead to overuse injuries are training errors and improper technique during exercises or activities. Luckily there are ways to prevent overuse injuries from developing. The best way to ensure you use proper technique is to get help from a sports physician. FMS® and SFMA® certified sports physicians can screen your functional and activity specific biomechanics to identify areas that are at risk of overuse injury.
Use Proper Training Practices
Having a trainer or coach monitor your workouts and adjust your form and training schedule as needed can be the difference between reaching new levels of performance and battling through years of pain and frustration. The goal is to evenly distribute stress on your musculoskeletal system and to practice healthy training methods. Appropriate periodization and progression are keys to help you avoid overtraining and injury.
Rest
Your body can only take so much punishment. Appropriate recovery time and sufficient sleep are keys to staying healthy and performing at your best. High training loads increase your sleep requirements, with many in season athletes requiring 10+ hours of sleep for optimal performance. Without sufficient recovery you won’t realize the gains from your training and will put yourself at risk for overuse injuries.
Stretch
Stretching before and after your workouts keeps blood flowing and allows muscles to perform at their best. The rule of thumb here is dynamic stretching before activity and static stretching after activity. Post exercise stretching can also help minimize the production of scar tissue. Don’t stretch into pain, however, because overstretching can cause injury. Go only as far as it takes to feel tension and hold the stretch for a max of 30 seconds each rep.
Eat Properly
You are what you eat. Eating essential proteins, healthy fats, and complex carbohydrates helps your body recover after exercise and provides good fuel to burn. Specific nutritional requirements depend on your activity and training load; when in doubt consult an expert in sports nutrition. Hydration is important too, with some experts stating that water is “The most important nutritional ergogenic aid for athletes”.2 Hydrating prior to and during activity will ensure that you perform your best.
Contact Velo Sports Rehab today to find out more about our athletic training and rehabilitation services. We can help you achieve the results you want in a healthy, safe way.