- Plantar fasciitis – pain under the heel
- Achilles tendinitis – ankle pain from running or jumping
- Shin splints – leg pain from running
- Stress fracture – pain in the foot or lower leg that worsens with weight bearing
- Runner’s knee – pain around or under the kneecap from running or jumping
- Swimmer’s shoulder – pain with overhead arm extension
- Tennis or golfer’s elbow – pain on outside (tennis) or inside (golfer’s) of elbow
Here are some steps to take to avoid overuse injuries:
- Learn the correct techniques for using new equipment or taking on a new sport from a trainer or coach.
- Get the right equipment and shoes for your chosen sport. Be sure to use a heel cushion or orthotic insert in running shoes. Replace athletic shoes when they become worn.
- Warm up by exercising at low intensity for 5 minutes at the start of your activity. Then do slow stretches, holding each stretch for 30 seconds. When you finish your activity, cool down for 5 minutes at low intensity, then do some final stretches.
- Use the ten percent rule to gradually increase your workouts. Increase the time or distance of your workout by no more than 10 percent each week.
- Work your muscles evenly, strengthening on both sides to avoid imbalance.
- Rest when fatigued, because your body needs time to recover and heal from strenuous activity. Include slow and rest days in your exercise schedule.
- Cross-train with a variety of activities, alternating aerobic exercise and strength training. Varying activities give your muscles and joints time to rest.
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