What are overuse injuries?

Note: this article originally appeared on the Mayo Clinic Health System

Are you looking to become more physically active? Are you active already but looking to kick it up a notch? If either of these sound like you, it would be wise to know about overuse injuries.

What are overuse injuries?

Overuse injuries are muscle or joint injuries that are the result of repetitive trauma. Tendinitis and stress fractures are common examples of overuse injuries.

How do they occur?

Common causes of overuse injuries are:

• Going too fast
• Exercising for too long
• Doing too much of one type activity
• Improper technique

How do I prevent overuse injuries?

Most overuse injuries are avoidable. Try the following:

• Use proper form and gear. For example, if you’re learning how to golf, be sure to learn the proper way to swing the club. Make sure the clubs are properly sized for your body.
• Pace yourself. Spread your physical activity throughout the week. Take the time to warm up and to properly cool down.
• Gradually increase your activity level. Let’s say you’re getting ready to run your first half marathon after running a few 5ks. Take the time to increase your mileage and time running each week. Look for a training plan that fits your time frame and fitness level.
• Mix up your routine. Mix it up with a variety of high-impact activities and low-impact activities. Maybe one day you hit the weight room and the next you go for a swim in the pool. Avoid overuse injuries by allowing your body to use different muscle groups.

I’ve taken all the precautions, but I still ended up with an injury. What do I do?

Your first step is to speak with your primary healthcare provider. They will tell you the proper course of treatment. The RICE (rest, ice, compression, elevation) method may be prescribed to you as well. Once your injury has healed, consult with your healthcare provider or a physical therapist for tips to get back into your routine and for tips on preventing further injuries.