Tips for Avoiding Overuse Injuries

Overuse injuries are common among athletes and fitness enthusiasts. They can affect anyone who engages in repetitive physical activities, whether at work, during exercise, or simply completing daily tasks at home. Carpal tunnel syndrome, plantar fasciitis, shoulder bursitis, and shin splints are just a few examples of overuse injuries. 

These injuries occur when stress is placed on a body part over time without adequate rest, leading to pain and inflammation. 

Bradley A Silva, MD, and the Lakeshore Pain and Spine Center team in Kenosha, Wisconsin, treat various overuse injuries, such as carpal tunnel syndrome or sports injuries.

Here are a few tips to help you avoid some of the most common overuse injuries.

Gradually increase activity levels

Sudden increases in intensity, duration, or frequency of physical activity can overwhelm your body and lead to injuries.

But what is considered “too much too fast”? Follow the 10% rule to avoid overuse injuries, which means you should only increase your activity levels by no more than 10% each week. 

If you’re a runner, for example, and typically run five miles per week, aim to run no more than 5.5 miles the following week — an increase of 10% or 0.5 miles. 

Do not skip your rest day

While you might feel like you’re cheating yourself when you take a rest day, that’s far from the truth. Your body needs rest days. Rest is crucial for allowing your body to repair and strengthen between workouts.

Schedule regular rest days and listen to your body if it’s asking for a break.

Warm-up and cool down 

Proper warm-ups increase blood flow to your muscles, which makes them more flexible and less prone to injury. Cooling down helps your body transition back to a resting state and reduces muscle stiffness.

Spend 5-10 minutes warming up with light cardio and dynamic stretches before your workout. Cool down with gentle stretching and low-intensity exercises after your workout.

You can even warm up before a day at the office. Wrist exercises, for instance, can help reduce your risk of developing carpal tunnel syndrome. 

Maintain proper posture

Proper posture is non-negotiable when swinging a golf club or running on trails. Using improper form during physical activities can place undue stress on your body and lead to injuries. Improper pitching form, for example, can lead to pitcher’s elbow.

Take time to learn the correct techniques for your activities. Consider working with a coach or trainer to ensure proper form, especially when lifting weights or performing complex movements.

Add strength training to your weekly workout

Strong muscles help support your joints and reduce the risk of overuse injuries.  For example, strengthening the muscles in your legs can help prevent knee injuries.

Pay special attention to strengthening your core since a strong core supports overall body stability.

Cross-train

Cross-training is one of the best ways to avoid an overuse injury because it gives potentially overworked muscle groups a break. Mix your workout routine with various exercises such as biking, swimming, yoga, and strength training.

Prioritize your diet

What you eat and drink fuels your body and can help boost your performance. While food doesn’t directly affect overuse injuries, properly fueling and hydration can support muscle growth and recovery. 

If you sustain an overuse injury, proper nutrition can also help support your healing journey. 

Ideally, eat whole foods rich in vitamins, minerals, and fiber. Choose fresh fruits and vegetables, lean protein sources, 100% whole grains, and ditch the processed food.

Use the right tools for your activity 

Whether you’re a knitter, a weekend tennis player, or a long-distance runner, use the tools and gear that support your activity. Depending on your activity of choice, this may include:

• Wearing the right shoes (and tossing your shoes once worn out)
• Using ergonomically friendly keyboards, crochet hooks, or hand tools 

If you’re currently in physical therapy,  you might receive tips for additional supportive gear, such as braces, kinesiology tape, or compression garments, to prevent injuries and aid recovery.

Get help for overuse injuries

While prevention is the best strategy against overuse injuries, sometimes you can’t avoid them. If you suspect you have one, don’t try to power through the pain on your own. Here at Lakeshore Pain and Spine Center, Dr. Silva may recommend the following:

• Medication management 
• Interventional pain procedures, which include epidural injections, nerve blocks, and radiofrequency ablation
• Physical therapy
• Surgery

Our team can also help you learn strategies to prevent future incidents. 

Help for your overuse injury is just a call or click away. To schedule your appointment, click here or call us at 262-484-4035.