Last year sports and recreational injuries accounted for more than 2.7 million hospital visits nationwide. With that fact, anyone who participates in even moderate exercise should be asking how to prevent injuries. One category that often goes unheard is overuse injuries. Young people are especially susceptible as their bodies continue to grow. Regardless of age, it’s a good time to be asking just how to prevent overuse injuries.
Using guidelines from the Mayo Clinic, we can see that most injuries have two common causes: technique and training errors. These can range from improper form to lack of exercise diversity. In this blog, we’ll cover some of the most common mistakes that people make and give our advice for preventing overuse injuries.
If you’ve ever heard a physical trainer emphasize form, it’s for good reason. Improper form on exercises (especially ones that are new to you) can easily cause injuries requiring medical attention. That’s why it’s always important to consult an expert on the best form for any given exercise. A relentless dedication to proper form will keep you safe and elevate your fitness levels.
Don’t neglect your gear. Degrading gear can fail during your exercise. Be sure to keep an eye on any specialized gear that you use for workouts. When it comes time to replace them, do so. It will certainly be cheaper than the hospital bill.
If you’re wondering an easy way how to prevent an overuse injury, simply note your pace. Any athlete must learn to pace themselves. Improper pacing can lead to strains and sprains that would have otherwise been avoidable. Be sure to implement new exercises carefully, keeping a manageable pace to avoid injury. But also examine your pacing on exercises currently inside of your regiment to avoid overuse.
Athletes that want to learn how to prevent overuse injuries should think about cross-training. Cross-training allows you to avoid overuse injuries by varying the muscles you are engaging. Extended workouts on the same muscle groups can be detrimental to your health. Be sure to mix things up occasionally. Cross-training will give your muscles a break, and let you increase your strength in underworked parts of the body.
You don’t have to be a world-class athlete to suffer from overuse. It happens to thousands of Americans every year. To prevent an overuse injury from occurring a person should follow proper form, use good gear and equipment, examine their pacing, and implement cross-training into their workout routine.
Are you already suffering from an injury? Let the experts at the Mid-Maryland Musculoskeletal help. We offer a wide array of services with individualized care for every patient.