Like with anything in excess, too much exercise can be harmful in a number of ways. Since most people are currently stuck at home, the fear of being physically inactive may push people into overworking their bodies. To prevent this from happening to you, get to know the risk factors for overuse injuries and how you can avoid them.
Causes
Overuse depends on the amount of work your body is used to. If you’re used to working out heavily even before the quarantine, you’ll likely be okay if you maintain or lessen your routine. If you’re thinking about taking on more physical activity than you’re used to, you may experience these injuries. Overuse injuries are typically either muscle or joint injuries caused by repeating trauma. Here are some common causes:
Training Errors – According to the International Journal of Sports Physical Therapy, up to 70 percent of running injuries are found to have been caused by some kind of training error. Training errors can occur when you take on too much physical activity too fast. This can also occur when you exercise for too long.
Technique Errors – The wrong form or technique can be dangerous too. These mistakes can overload muscles and cause injury.
Safety Measures
You should always be careful when working out. Without proper safety measures, you can do more damage than help to your body.
The right form – before starting a new routine, it’s best to always consult reputable sources for the correct form. If something doesn’t feel good right off the bat, your form may be the problem. Shape has put together a good list of th e usual mistakes in form people often commit when exercising.
The right gear – Now that you’re stuck at home, your work out activities are limited by the equipment and gear you have at home. Even if you’re just mimicking kickboxing videos on YouTube, you should always wear the proper attire – sports bra, exercise mats, etc. Even the wrong pair of shoes can cause knee injuries when used in long running sessions.
The right pace – There is a progression to be followed when taking on new physical exercises. Don’t try to compress a week’s worth of workout into one day, especially when starting out. Start slow and build your routine consistently to get your body acclimatized with the workout.
The right warmup – According to Active, warmups enhance performance and prevent injuries. They also serve as preparations for both the body and the mind before doing an activity. Doing a short warmup routine activates your muscles before heavier use.
The right mix – working part of the body in quick and heavy successions will undoubtedly take its toll. Instead of focusing on one type of exercise, that targets one area of the body, you should mix in a few others that work different parts. Men’s Health has a list of exercises that work well together to maximize growth and strength building while avoiding injuries.
Remedies
If you do suffer from injuries caused by over-exercising, stop training immediately. You may also employ 1 on 1 PT in Asheville. It’s a great way to relieve pain and to prepare your body for safer workouts in the future.
