TOO MUCH, TOO FAST, TOO SOON, TOO BAD!

Here are some TIPS from Jason Blackham, M.D. and Stephen Scharmann, M.D.
(Carlton-Harrison Clinic, Ogden, Utah)
 

How does one prevent overuse injuries? 


First, don't increase by more than 10% per week either distance, time, or intensity.

Second, only increase distance, intensity, surface, or type of training one at a time.

Third, have adequate recovery built into training schedule such as cross training, days off, slow and light days or weeks mixed with harder days or weeks. The key is to give the tissue adequate time to recover, build on the stresses that are placed upon it and not break down.

Fourth, a good way to monitor the stress on the body is by morning heart rate (calculated by taking your pulse for 30 seconds and multiply that by 2), weight, and amount of sleep. If your heart rate increases by more than 10%, weight decreased by more than 10%, or the amount of sleep decreases by more than 10%, then the body is stressed and needs recovery time.

If any of these occur, back off by 10% or take a rest day.

How do you treat overuse injuries?

A) Rest
B) Ice
C) Medications
D) Physical therapy for rehab during stretching, strengthening, and retrun to work
E) Avoiding re-injury  

When to take a REST...
1. Swelling
2. Sharp pain
3. Other extremities connected to your workout, etc. are starting to hurt   
4. If pain/ache is worse than post exercise pain/ache
5. Limping or favoring body part