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Overuse Injuries Aren't Good....

Saturday, 19 March 2016 01:10

By Dr. Michael Williams

With Summer races approaching fast, what are some tips to steer clear of overuse injuries in my preparations?

Overuse injuries are the cause of repetitive strain and stress to tendons, ligaments, muscles, and other soft tissues. When overloaded beyond mechanical fatigue, micro trauma and scar tissue formation occurs at the site of injury. Over 72% of running injuries can be avoided; however, if left unaddressed and not taken care of properly, these overuse injuries often result in compensations and muscle imbalances in body regions surrounding the injury. In order to avoid such injuries as IT-Band Syndrome, patellar-, and Achilles-tendonitis, plantar fasciitis, or shin splints and stress fractures, follow these principles: ...

                  Follow the 10% Rule — in general, do not increase your training load more than 10% from one week to the next. For example, if you are working out a total of 6-hours this week, then your training volume for next week should be capped around 6.5-hours.

                  Emphasize Proper Technique — when actively training, it is very important to recondition your body to operate with proper biomechanics. Work with a certified coach or biomechanics expert to assess your swimming technique, cycling position, and/or running form to ensure that you are incorporating appropriate technique and efficiencies.

                  Rest is Best — adapting to training stress and changes in your biomechanics takes time and recovery, so listen to your body. Athletes should include at least 1 day of complete rest for every 7 to 10 days of training.

If you find yourself pushing beyond your body’s ability to recover, and you are still experiencing bad pain that remains present and relatively constant throughout use 2-3 days following rest, don’t wait! There are often treatments and specific exercises that will make your overall recovery time much faster. Whether the cause is ‘too much too fast’ or improper biomechanics, do your best to avoid these hiccups early in your season.