Tips on How You Can Prevent Overuse Injuries
Overuse injuries are very common and typical occur when we push our bodies past their levels of training or physical abilities. However poor form and improper training techniques (eg: running 22 miles to train for a half marathon, not enough time for warming-up or cooling-down) are more often the culprits causing injury.
Here are a few quick tips to prevent overuse injuries that will leave you out of the gym or having winter/springtime fun:
Begin by visualizing a realistic narrative that consists of small and progressive goals to achieve large and long-lasting results. Make a plan and stick to smart steps logging your progress along your journey. Attempting to perform 50 full push-ups on the first day of a workout program is unrealistic for most people.
Proper form is everything!
If one push-up is a struggle, modify and do 10 push-ups on your knees with good form; work at your strength and stamina until you feel comfortable to do a full push-up with proper form. Eventually, you’ll be able to more than you ever thought possible, but it takes time, so BE PATIENT! Listen to your body.
The expression ‘no pain, no gain’ makes no sense!
Pain is your body’s method of communication; it’s telling you it’s hurting and you need to stop what you are doing. “Pushing through pain” exacerbates what is commonly a minor condition and develops into a major injury over time. Rest an injured body part and allow it to heal completely. We all want to have fun, exercise, and play our favorite sport, so which option is better: continue with an injury to the point where you are unable to be active for several months, or take a few weeks off and allow that body part to heal, so you can get back to doing what you love? It’s your decision.
Smart people make smart choices.
I practice here in New York City. It’s a fast-paced town and everyone is in a hurry all of the time. Common mentality I see at my gym is people shaving 2 minutes off their time at the gym so they have 2 minutes more to make that phone call or grab a smoothie for lunch. Many of these folks do not plan appropriate time in their routine to prepare for their work out with a warm up nor do they allow time for a 5 to 10-minute cool down. Rushing through a work out usually results in poor form and injury (I often see this especially at HIIT classes and historically see these people as patients a few months later when the damage has been done).
Train like a professional.
If you plan and prepare, take your time to enjoy your activity and cool down properly, you gain more from a 30-minute workout than a rushed and sloppy 50-minute program.