OVERUSE INJURIES
Overuse injuries tend to occur when the demand placed on the body exceeds its capabilities. Thus tendonitis can often be prevented by using proper equipment, for example wearing the correct type of shoes, and by preparing the body properly for the demands to be placed on it.
Be aware of the signs of overuse – there should ideally always be adequate rest and recovery from exertions. Training exercise should not be so frequent or intense so as to cause excessive delayed onset muscle soreness (DOMS) or other unwanted symptoms. Regular over-exertion can lead to suffering undue fatigue during exercise and poor ability to recover from training. Heart rates may stay elevated after cool-downs. Poor sleep can ensure, together with a weakening immune function (making the individual more susceptible to coughs and colds).
Unnecessary or excessive repetition – overuse injuries occur quite easily. Muscle fatigue can lead to strain. Tendonitis and other repetitive strain injuries can develop quickly under inappropriate or unaccustomed repetitive loading, but may take a long time to resolve. Repetition, especially when weight bearing, causes undue stresses to joints, also muscle imbalance can develop. Obviously, such a discipline as distance running has repetition at its heart, and distances runners have their own collection of commonly suffered injuries to show for it (shin splints, ilio-tibial band (ITB) syndrome (runners knee), stress fractures, Achilles tendonitis etc).
The
Vulkan Patella Strap is designed to provide effective compression
and support to the patella tendon and to relieve pain and pressure
under the kneecap.
- Lightweight and fully adjustable
- Comfortable and unrestricting fit
- Excellent for Patella Tendonitis and adolescent growing pains
- Fits left or right knee
- Minimises chance of future injuries
Signs to make you stop exercise – this is obviously vital. Acute exercise problems can and do occur. Anything from muscle strain to a myocardial infarction (heart attack) can occur during vigorous exercise. Be vigilant for signs of laboured breathing, loss of co-ordination, dizziness, chest pain, nausea, particular muscle or joint pain.
Benefits of cross training – by varying the types of exercise performed regularly, the individual is reducing their potential for overuse injury, maintaining, or even improving, aspects of their fitness at the same time. A typical example of cross training is the distance runner who cycles or swims on non-running days. Aerobic endurance is still developed; the body is still thoroughly worked, but the knees and ankles, hips and back, are given a relative rest from impacting. For general fitness development this type of training, combined with other recommended exercise, is best. Varying activities also helps keep us motivated. The widening variety of available exercise classes now allows individuals to enjoy the differing benefits that the various classes offer well (e.g. spinning, pilates, yoga, body pump).