Twist & Shout: Treating & Preventing Overuse Injuries

Thinking of ramping up your physical fitness regime?  It’s easy to experience an overuse injury, so be sure to do your homework on how to prevent this common problem.

An overuse injury is any type of injury to the muscle or joint, such as tendinitis or a stress fracture, caused by repetitive trauma.  The most common overuse injuries are usually related to training improperly or training too often.  

There are some simple tips you can use to help avoid overuse injuries.
 

• Address any medical conditions you may have, especially before starting a new sport or activity.  If you’ve had a previous injury, you may need to work to restore proper balance, flexibility, strength or range of motion to the affected part of your body. 
• Use proper gear – most importantly shoes with adequate support. 
• Always be sure to stretch properly before and after exercise.
• Have patience and pace yourself.  Don’t begin with a marathon if you’re not accustomed to running.  Start slowly and gradually increase your activity as your body becomes accustomed to it.
• Mix up your routine.  In moderation, a variety of low-impact activities can help prevent overuse injuries by allowing your body to use different muscle groups.  Try to balance your focus between aerobic exercise, strength training, stretching, core stability and balance training.

Don’t forget an ounce of prevention is worth a pound of cure!  A calcium supplement can help prevent common fractures by increasing bone density.  Orthopedic braces, like those produced by F.L.A., can help support a weak or injured muscle or joint and make it easier for you to maintain your ideal form or balance.  If you do experience an overuse injury, these products are designed to ease your discomfort. 

To alleviate an existing injury, Naproxen (Aleve) is one of the best over-the-counter medications to relieve inflammation and pain.  Instant chemical cold packs can also reduce minor pain and swelling for sprains, aches and sore joints.  

If you have additional questions or would like information on treating or preventing overuse injuries, please contact Steve Adkins or Jennifer Pippin.