Training Tip of the Week: Overuse Injuries

Our bodies are very strong structures who get us through a huge array of life changes and life events. Going from workout to workout, it’s important to be aware of form and technique so we can practice safety first. Regardless, we are human. With being human also comes the probability of gaining an injury every once in a while.

 

To categorize injuries, most of us can either be susceptible to acute or chronic injuries. Acute would mean it’s an injury that doesn’t necessarily require a ton of rehabilitation or correction and happens at once from a specific issue – such as twisting an ankle. On the flip side, chronic injuries can be those that build up from overuse or overtraining. These can take time to come to light or get worse and worse with more training done to that particular area – such as plantar fasciitis from wearing the wrong running shoes or running too much.

 

Today I’ll chat about some of the most prevalent overuse injuries that can happen to us.

 

The TOP THREE overuse injuries are: 

Plantar fasciitis – inflammation of fascia/connective tissue in the foot, underside of foot

Chondromalacia – overuse injury affecting articular cartilage of posterior surface of patella

Achilles tendonitis – inflammation of connective tissue that joins muscle to bone to the underside, rear of the foot

 

Treatment for each can depend on the severity and individual symptoms that can occur. I know for me personally that I experience the Chondromalacia mostly when I teach Insanity too much in a week. When I feel onset of tweaks in my knee, I have to take time to modify workouts and be sure to monitor lateral m movement in my knee. It’s from overuse for me, but mostly when I’m not watching my form and my knee isn’t placed right before doing a jump or squat.

 

We’re all susceptible to injuries, and getting one doesn’t mean we’re not doing what we should or that we messed up in any way. Sometimes, our bodies just change and shift from aging or from us thinking we can do more than possibly we should do physically.

 

How do we avoid or prevent injuries?

 

Proactive treatment can include ice to areas we use often as well as monitoring form and technique first and foremost. Footwear and floor surfaces can also play a factor. Other times, we may not be able to prevent injuries – especially when we’re training for an endurance run and want to get the miles in. Getting in the right amount of recovery between workouts can help us muscles and tendons and ligaments repair when needed as well.

 

We can try to practice safety as best we can and use an awareness to stay as safe as possible.

 

 

How do you include the appropriate form and technique practice along with recovery to prevent injuries?

How have injuries helped create an awareness for you with your training?

 

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

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7 Comments
  • Reply
    March 2, 2015, 7:54 am

    I am sharing this because I tend to go the wrong direction 🙂 and admonished people not to over use in the first place. Your thoughts are far better 🙂
    Carla recently posted…I’ve chosen quantity over quality.My Profile

  • Reply
    March 2, 2015, 10:26 am

    LOVE that you covered these! These are so common and can definitely derail your training in a big way!

    I also just wanted to tell you that I think you are kicking butt with all of your training lately girlie! Virtual Hug and High-Five!
    Krysten recently posted…Rebuilding is Hard…My Profile

  • Reply
    March 2, 2015, 11:14 am

    I have a strong tendency to be over paranoid about training injuries and not push as hard as I should. I do try to concentrate on form, I don’t think it’s importance can be overstated!
    Lisa recently posted…My Cross Training Took Over!My Profile

  • Reply
    March 2, 2015, 12:19 pm

    Good tips! I suffered a stress fracture from overuse a few weeks ago! 🙂
    Jessica Spivey recently posted…Gasparilla Part 2: The RunningMy Profile

  • Reply
    March 2, 2015, 3:17 pm

    Great tips. My coach is super conservative with me and for that I am grateful. This week I have 3 rest days and 4 days of running. Usually I do several days of cross training but she eliminated that due to a race last weekend. As you mentioned, it is extremely important to listen to our body and not overdue when tweaks and twinges are going on.
    Pam recently posted…Running like a Champion – some things we loveMy Profile

  • Reply
    March 3, 2015, 1:05 pm

    Great tips! I have suffered from Plantar fasciitis for a while now but I have not had an issue in well over 2 months! I credit this to changing my sleep position, working out more to create balance and building up a good running base. Not to mention my awesome Feetures sleeve that I put on at the first little twinge of pain.
    Thanks for sharing!
    Lisa Luth recently posted…My 2015 Running Race ScheduleMy Profile

  • Reply
    March 4, 2015, 2:35 am

    Love these! I’m driving all week, so it’s a sort of unintentional rest. I need it though – I’m getting tendonitis in my elbow. Hurts SO bad!
    Laura @ Sprint 2 the Table recently posted…Road Trippin’ + WIAWMy Profile

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