How to avoid overuse injuries

Mar 27th, 2008 | By admin | Category: Sports Injuries

Overuse and repetetive stress injuries always occur as result of a too large training load or training volume. Hard strength training may produce such injuries, but typically endurance training is notorious for overuse injuries while strength training is more prone to produce injuries of a more acute nature. Repetetive activities performed over a extended periods of time adds up and exerts a large amount of stress on tissues, tendons and joints. Since you’re working without significant external resistance and an easy load you won’t necessarily notice it while you gradually work up an overuse injury. It’s therefore vital that you have a way of controlling the maximal load you can exert on your body while still avoiding injury . Overuse injuries typically occurs in periods when the training volume is increased, and it is exactly this transition that is important to control and master.

Below you can find a short list of things that may help you increase the training volume safely and minimize the risk of injury.

1 Make sure you have an organized exercise program and stick to it

2 Keep a journal to plan and record your exercise activities

3 Make sure all exercises you do are pain free, do not go through with painful exercises

4 Do not increase your weekly training volume with more than 10% (beginners) 5% (experienced) 2% (elite athtletes)

A well organized program and a journal gives you complete control of your exercise activities so you know exactly how much you are able to increase your training volume while still staying within the «safe zone». Don’t go through with an exercise if it is painful in any way, an injury will heal a lot faster if you pay attention to it immideately. Remember less is often more, either way its a constant balancing act between progression and risk of injury and this is a balance that needs to be mastered by any serious athlete.

Article by Martin Kallak, Physical therapist

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