Preventing Overuse Injuries
As flowers bloom and the days get longer, it’s natural to want to get outside. Whether you’re digging in your garden, hitting the trails, or playing sports, spring brings new energy. But if you were inactive this winter, your body might not be ready for a sudden burst of activity.
In this blog post we will cover how to prevent overuse injuries as you get more active this spring–so you can “Spring into Motion!”
What Are Overuse Injuries?
Overuse injuries happen when we do too much, too soon, or too often. These aren’t injuries from a fall or sudden twist. Instead, they build up slowly from repeating the same movements over and over. Common symptoms of overuse injuries include:
- Muscle soreness that doesn’t go away
- Painful joints that ache when moving
- Tendons that feel tender to touch
- Swelling that doesn’t go down
Why Spring Can Be Risky
After winter, many of us jump back into activities at full speed. Our bodies aren’t prepared for this sudden change. Think about it:
- We’ve been less active during cold months
- Muscles might be weaker or tighter
- Our stamina isn’t what it was last fall
- We’re excited about the nicer weather and may do too much at once
5 Simple Ways to Prevent Overuse Injuries
1. Start Slow
Begin with just 15-30 minutes of your activity.
Add a little more time each week – 10% is a good guideline. Your body needs time to adjust!
2. Warm Up Right
Never skip your warm up.
Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activity.
3. Mix It Up
Don’t do the same activity every day.
Trying different things will let you use new muscle groups and give others rest.
4. Listen to Your Body
Pain is a warning sign.
If something hurts, stop and rest. A little muscle soreness is normal, but sharp pain isn’t.
5. Use Good Tools and Form
For gardening, use tools with padded handles and kneel instead of bending. For sports, make sure your gear fits well and learn proper form.
Your Bodyworx Physical Therapist Can Help Solve Overuse Injuries
Bodyworx is your body’s best friend when getting active again.
We can:
- Check your movement patterns to spot problems before they cause pain
- Create a safe plan to build strength and flexibility
- Teach you specific exercises for your favorite activities
- Show you proper form to prevent strain
- Help you recover if you do get hurt
Don’t let an injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long, thus preventing overuse injuries from happening in the first place!
Call our Wichita KS physical therapy clinic today at (316) 558-8808 to schedule a spring check-up – your body will thank you!
Or contact us HERE to inquire about a free Discovery Visit
Or contact us HERE to inquire about a no obligation Phone Consult
Suffering with Back Pain while working in the garden? Click HERE to download our free eBook “9 Ways to Have a Healthy Painfree Back (without taking painkillers)”
Until next time, Keep Moving Forward
Cody Barnett PT
Orthopedic Pain Specialist
Other Free Resources To Help You Stay Healthy And Active
Download one of our free reports – Free Back Pain Report – 9 Easy Ways To End Back Pain And Stiffness
Read Our Blog – Elderly Fall Prevention to Reduce Your Fall Risk
Read Our Blog – Arthritis And Cold Laser Therapy
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