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6 Tips to Avoiding Overuse Injuries

Spokane Valley is a wonderful place to work out and stay in shape. If exercise is your forte, you want to be careful to avoid overuse injuries. Overuse injuries occur gradually as physical stress remodels structures such as muscles, tendons and ligaments. Remodeling involves both the breaking down and the building up of tissue. When breaking down occurs faster than building up, overuse injuries take place. At that point, you will probably need to seek Chiropractic care. Luckily, there are ways to avoid these injuries.

  1. Don’t push through the pain

We’ve all heard the phrase, “no pain, no gain.” When it comes to discomforts like back and leg pain, it simply doesn’t apply. The more you push yourself, the more likely you are to put negative stress on your bones, ligaments, tendons and muscles. This could lead to a debilitating overuse injury. Use pain as an indicator for when to stop or slow down.

  1. Follow the 10 percent rule

Every athlete wants to improve her or his speed and strength. It can be tempting to take yourself to the next level and cause an injury. That is why experts suggest increasing your training no more than 10 percent per week. Don’t forget about the first rule. If increasing by 10 percent causes you pain, ease off on the training or activity a little more.

  1. Alternate training days

If you train extra hard every day, the stress you put on your body may very well lead to discomfort such as back and leg pain. Instead, work hard one day and take it a little easier the next. You can also alternate which parts of your body you train. If you develop pain that does not go away when you cut back on your routine, seek Chiropractic assessment and treatment.

  1. Replace your running shoes regularly

It’s a good idea to replace your running shoes every 500 miles. Beyond that, shoes lose their ability to absorb shock which can lead to an overuse injury of the legs and feet. Also, avoid running more than 45 miles per week. Running farther will not increase your stamina, and may only increase the chances of hurting yourself.

  1. Warm up and cool down

Start your workout with a light jog. Then proceed to gentle stretching to prepare yourself for more vigorous activity. After you have finished your workout, cool down by walking, stretching or doing yoga.

  1. Talk to your doctor or chiropractor regularly

If you’re starting a new exercise routine, tell your doctor or chiropractor about it. He or she can examine you for risk factors and tell you how to work out safely. For women, your physician might also suggest adding a calcium supplement to reduce the risk of stress fractures.

Working out is good for your health, but you don’t want to suffer a painful overuse injury. These tips can help you avoid being hurt.

Summit Chiropractic and Sports Institute offers a wide range of services for athletes and fitness enthusiasts who want to improve their performance. Call us at (509) 922-1909 to find out more.