How To Avoid Overuse Injuries When Working Out?

Regular physical activity is the mainstay of a healthy body and a balanced mind. In reality, regular exercise helps people not only keep a healthy weight and build strong bones and muscles, but additionally, it supports two major body systems: the immune system and nervous system, including the brain. However, too much of a good thing can sometimes be a bad thing.

Injuries

Although we most often see overuse injuries in athletes, anyone who exercises regularly can be vulnerable to them. The frequency of exercise and the sort of exercise are just two factors that have to be taken into account when starting any sort of exercise regimen. When exercising, everyone can get sore muscles by moving their bodies in unfamiliar ways, irrespective of how healthy they are.

However, there’s a gap between soreness and overuse. Movement in the human body happens when muscles contract, pulling on tendons (connective tissue), which can be attached to your bones. To see this in action, examine the back of your hands as you hold it up and spread your fingers. You can see the tendons extending from your fingers down to your wrist.

Keep in mind

While keeping your fingers spread out, move your fingers as though you’re typing on a keyboard and detect your tendons. All joints operate similarly, but not like on your hands. Repetitive movements can lead to overuse injuries where not just your muscles, but also your tendons, bones, and joints are affected also. Overuse isn’t only about the frequency of exercise, but a matter of strength and technique also. It is possible to build stronger bones and muscles through a process of building and damaging.

Physical pressure signals your body to build muscle and bone density. However, there’s a point where when we harm considerably greater than our bodies can rebuild? This how overuse injuries happen. Overuse injuries which are most frequently seen are muscle strains, microfractures, tendonitis, and stress fractures. Tennis elbow, runner’s knee, and shin splints are particularly widespread. Athletes often get overuse injuries since they’re training to perfect a particular skill set. In Traditional Kung Fu training, by way of instance, we utilize specific conditioning exercises to strengthen our bones, particularly those from the forearms and shins.

Take note

This training leads to the creation of microfractures in the bone. If and when the body heals the microfractures with calcium, the bone gets denser. 3. Poor training or coaching, which frequently contributes to triggers 1 and 2 above.

• Warming up and cooling should be integrated in almost any training routine, whether personal or professional.
• Incorporating a day of rest between exercises or alternating muscle groups is crucial.
• Be conscious of personal limits. Never do too much too soon, especially after an accident.
• Proper technique is very important. Do your moves correctly, whether it’s yoga or pole-vaulting. Be particularly careful when lifting weights since additional weight can aggravate any harm.
• Use only recommended professional coaches.
• Use proper footwear for the type of exercise you’re doing.

For instance, if you are a runner, ensure that you have a nice pair of sneakers. Anyone with horizontal feet must use orthotics in running shoes to prevent any overuse injury.