According to Mayo Clinic an overuse injury “is any type of muscle or joint injury, such as tendinitis or a stress fracture, that’s caused by repetitive trauma.”

While there is some debate over the accuracy of the term “overuse Injury” – some (Drew and Purdam (2016)) believe that it should more directly refer to changes in training load, while others, Kalkhoven et al (2020), argue that load is only one of the factors that cause overuse injuries.

What is agreed on is that they can be caused by a sudden increase in training load (a training error) and/or from improper or poor technique (technique error). Mayo defines them as;

“Training errors. Training errors can occur when you take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury.

“Technique errors. Improper technique also can take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.”

BONUS FACT:
Training load is the amount of exercise or activity done by a person (and therefore the amount of stress placed on the person’s body).

Avoiding Overuse Injury
The best way to avoid overuse injuries is to consider your personal situation; as we get older our bodies react differently to physical exertion, the effects of having played a sport with similar actions for many years, or old injuries flaring up can all contribute to new overuse injuries.

In addition to following the points below it is ideal to consult your physio or professional trainer before undertaking a new training plan – regardless of your physical condition!

• Proper equipment and technique: Taking a few lessons or just spending a few sessions focusing on your technique will help you prevent injuries and should increase your performance.
• Pace yourself: Exercising for shorter periods at lower intensity, more often is better than doing hard long sessions once or twice a week. Avoid being a weekend warrior and packing all of your exercise into two days!
• Warm up & cool down: Proper warm ups and cool downs are very important for reducing trauma in muscles, joints and tendons.
• Gradual training load increases: Changes to your routine should be made in manageable increments, it is best to consult your trainer or physio when increasing your training load to ensure you’re doing it properly.
• Cross training: Mix up your activities, new games or activities will exercise different muscle groups, try swapping a run for a swim once a week, or opt for a friendly game of soccer with your cycling buddies instead of a morning ride.
• Strength Training: Including regular strength training for your core, legs and arms will ensure that all muscle groups are active, reducing the risk of overloading a particular area.

Overuse Injury Recovery:
Begin by consulting your physiotherapist or similar sports medicine professional, the solution  may not be as simple as taking a break. It usually involves doing other exercises or activities designed to stimulate other muscle groups or areas of the body. When you come for your next appointment make sure to ask your physio about Exercise as Medicine.