The most common exercise mistake is too much, too fast. This can sabotage the good intention. Here are the 4 simple rules to follow when starting a new exercise regime. As the weather gets nicer, outdoor activities tend to pick up. Unfortunately, so does the risk of overuse injuries. Overuse injuries can be just as serious as acute injuries which typically result from a single traumatic event. In contrast, overuse injuries tend to take place gradually and can be less noticeable than acute injuries. This can make them challenging to diagnose and treat.
TIPS TO AVOID OVERUSE INJURIES
Here are a few things you can do to prevent overuse injuries:
- Take your time. In sports, training mistakes are the most common cause of overuse injury. When you increase the intensity, duration or frequency of an activity too quickly, you are not doing yourself any favor. In the long run, trying to save time rather than easing back into an activity after an extended hiatus can cause injuries that could sideline you.
- Forget the “no pain, no gain” idea. Instead, listen to what your body is telling you and give it a chance to adapt to new routines. Use the 10 percent rule in figuring out when to step up your exercise routine a notch: try not to increase an activity more than 10 percent a week to give your body enough time to adapt, respond and recover.
- Stay flexible. Most overuse injuries happen because of an imbalance in strength between major and minor muscles. Staying flexible and maintaining an exercise balance particularly around joints can leave you stronger than straining to make things happen faster.
- Respect your body. Work with your history, not against it. When it comes to past injuries – particularly if untreated – as well as issues with body alignment, unequal leg lengths and flat or arched feet, even a slight mistake when repeated can cause irreparable harm over time.
EXERCISE KEY TO GOOD HEALTH
Exercise is one of the best ways to stay healthy. But, be sure to listen to your body and recognize the natural limitations to your muscles and joints that come with age.
Since 1981, First Health Associates has been providing exceptional health care to residents of Arlington Heights, Mt. Prospect, Schaumburg, Buffalo Grove, Rolling Meadows, Palatine, Elk Grove and Des Plaines. First Health is an integrative medicine practice that offers: Medical Care; Acupuncture and Traditional Chinese Medicine; and Chiropractic Care.
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