All to often we see people coming into our practice who have experienced an overuse injury. While physical therapy is a great option to assist in the recovery from an injury, we wanted to share some tips on how to prevent overuse injuries.
Arizona is known for our great Fall through Spring weather to get outside and be active. After a long hot summer, people are ready to ramp up their activity and enjoy the weather. Many overuse injuries arise during this time because we want to fit as much activity as we can during these seasons.
What is an Overuse Injury?
An overuse injury is an injury that is caused when your body doesn’t have enough time to recover after an activity. This can lead to muscle strains and sprains and inflammation and pain in joints.
How to Prevent Overuse Injuries
Start back slowly - When resuming activity after a period of inactivity, start back slowly to let the body adjust to this new activity level
Allow for rest - Provide appropriate rest between activity periods. Make sure you are getting good sleep. Your body does most of its recovery while you sleep. Target 7-8 hours.
Proper nutrition - Fuel up properly for your activity and replenish by eating properly after activity. Proper nutrition provides the building blocks for muscle recovery and joint health
Hydrate - Drinking plenty of water is important to keeping the body in optimal condition for activity. It reduces cramping and improves joint health.
Rotate Activities - Performing the same movement patterns are a sure fire way to encourage an overuse injury. Change up your activities so that it allows certain muscle groups and joints to recover. For example, run one day and cycle the next day.
Know your body - Everyone is different. Activity levels that are fine for one person may be too much for another. A lot of factors come into play, like, physical condition, pre-existing conditions, size, age, gender, and genetics can contribute to one person having an overuse injury over another. That is why it is important to listen to your body to help avoid injuries.
Consult with a medical provider - It is always good to consult with a medical provider prior to starting a new activity. They can provide guidance and support so that you can avoid overuse injuries
Pritchette Physical Therapy treats and helps prevent overuse injuries. Contact our office at 480-785-5415 to schedule an appointment today.