Scott & White Health Plan

Preventing Injury

What is it about spring that brings out the 'weekend warrior' in us? The warm weather, a new beginning, or are we just tired of being cooped up for the winter.  Whatever the reason, overuse and training of muscles that have been sedentary can be painful.

Overuse injuries are usually caused by:

• Training errors. Training errors happen 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 physical activity can strain your muscles and lead to an overuse injury.
   

• Technique errors. Improper technique can also create problems. If you use poor form as you lift weights, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.

What can you do to prevent these injuries?

• Address medical conditions. Always talk to your doctor before starting a new type of physical activity - especially if you have a medical condition that may predispose you to an overuse injury. Your doctor may offer tips to help make physical activity safe.
   
• Use proper form and gear. Using the correct technique is crucial to preventing overuse injuries. Consider taking lessons if you are unsure about your technique. Make sure you wear proper shoes for the activity. Consider replacing your shoes for every 300 miles you walk or run, or - if you regularly exercise - at least twice a year.
   
• Pace yourself. Avoid being a weekend warrior. Squeezing in enough exercise for the week into two days can lead to an overuse injury. Instead, aim for at least two hours and 30 minutes a week of moderate aerobic activity. Or, if you exercise vigorously, one hour and 15 minutes per week. Try to spread your exercise time over the course of the week. Always take time to warm up before physical activity and cool down afterward.
   
• Gradually increase your activity level. When changing your activity level or the amount of weight you are using while strength training, keep it gradual. A good tip to follow is to go for increases of no more than 10 percent each week until you reach your new goal.
   
• Mix up your routine. Doing a variety of low-impact activities - such as walking, biking, swimming and water jogging - in moderation can help prevent overuse injuries by allowing your body to use different muscle groups. Strive to include aerobic exercise, strength training, stretching, core stability and balance training elements in your routine.

Do not allow overuse injuries to prevent you from being physically active. By working with your doctor, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.