Overload Injuries: How to Prevent Training Injuries
Overload injuries usually occur with a physical load and at the same time repetitive.
It is any type of muscle or joint injury, which occurs due to repeated trauma. Tendinitis and stress fractures are a good sample and example of this type of injury.
In general, overuse injuries can be caused by:
- Errors during training. The first mistake that we have made when we suffer an injury of this type is wanting to cover a lot of training and too quickly. Moving too fast, exercising for a long time, or simply doing an activity repetitively can strain muscles and cause an overuse injury.
- Errors in the application of the technique. Applying a technique incorrectly can also prove fatal to the body. If you don't take care of the way you perform muscle-strengthening exercises, you can put excess stress on your muscles, leading to injury.
Not everyone has the same propensity for overuse muscle injuries. This can vary depending on different factors. Overuse and repetitive injuries are more likely as we get older and especially if you do not admit the effect that this can have on the body, modifying our daily routine when we exercise or sport.
If for any of the aforementioned causes or risk factors you have suffered a sports injury, you can trustDermaplast Active.
Tips to avoid overload injuries
- Adopt the correct form and equipment. It does not matter if you start a new activity or if you have been practicing sports for a long time, think about letting yourself be advised by a qualified professional or personal trainer. Using the correct technique is essential to prevent this type of injury.
- Make sure you wear the right footwear for each activity. The ideal is to change it from time to time depending on the hours of use. For example, it is advisable to change your running shoes every 700-900 kilometers.
- Take your time.If you are starting a new training program, try to space out your workouts to allow for sufficient muscle recovery.
- It's also a good idea to take the time to warm up well before exercising and cool down when you're done.
- Progressively increase the intensity and duration of your training.When you have to vary the duration and intensity of a physical activity, do it little by little and progressively. For example, if you're going to increase the amount of weight for a strength exercise, don't do it by more than 10 percent per week until you reach the new goal.
- strengthen your muscles . Be sure to include strengthening the major muscle groups in your arms, legs, and core at least twice a week.
- Vary your routine with cross training. A good variety of low-impact activities, such as walking, bicycling, swimming, or jogging in water, can help prevent overuse injuries by allowing your body to use different muscle groups and not overload any particular one.