Stand with your knjury against the wall. Overuwe who consistently Cellular wound healing in a physical routine on an ongoing basis is vulnerable to "overuse injury. Platelets are cells that occur naturally in the blood and promote healing. Rest at least one day a week.

Overuse injury prevention -

Straighten your legs. Some doctors suggest wearing orthotics or compression socks or sleeves when running. These can help prevent running injuries. Orthotics are shoe inserts that can correct bad alignment between your foot and lower leg.

You may need orthotics if your feet turn in, a problem called pronation. Compression socks and sleeves help increase circulation. People who run a lot and have poor blood flow may need to wear these.

Last Updated: May 12, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Each year, there are tens of thousands of sports-related eye injuries.

Learn about the risks and common injuries, as…. Severe health problems from scuba diving are rare. Follow these tips to ensure your safety during your next dive. Shin splints describe a type of pain in your shinbone tibia. They are often caused by overuse and heal…. Visit The Symptom Checker.

Read More. Knee Bracing: What Works? Weight-Training and Weight-Lifting Safety. ACL Injury. Concussions in Kids. Scuba Diving Safety. Eye Injuries in Sports. Shin Splints.

Food Poisoning. Home Prevention and Wellness Exercise and Fitness Sports Safety Running: Preventing Overuse Injuries. Alternate walking and running to ease into it. There is little proof that running this much improves your performance.

In fact, it can increase your risk of an overuse injury. The best running surface is soft, flat ground.

If you have pain when you run, rest for 2 to 3 days and use ice. See your doctor if the pain continues for 1 week. Alternate hard running or training days with easy days. Change your running shoes every miles. At this distance, shoes can no longer absorb the shock of running. Stretching and strengthening exercises can prevent injuries.

Here are some exercises to try: Stretching exercises Hamstring stretch Sit with your right leg straight in front of you and your left leg bent to the side. Patellar tendinitis: Inflammation of the tendon that connects the knee and knee cap.

Hamstring strain: Overstretching or tearing of the muscles on the back of the thigh. Iliotibial IT band stretch Sit with your right leg straight in front of you and your left leg crossed over it.

Groin stretch Sit with your legs bent and knees open to the side. Quadriceps stretch Quadriceps are the muscles that cover your thighs. Calf stretch Stand with your hands against a wall and your right leg behind your left leg.

This exercise may be helpful for: Achilles tendinitis: Inflammation of the Achilles tendon, the large tendon at the back of the ankle. Plantar fasciitis : Heel pain. Calcaneal apophysitis: Inflammation where the Achilles tendon attaches to the heel.

This is more common in children. Plantar fascia stretch Stand straight with your hands against a wall and your right leg slightly behind your other leg. Strengthening exercises Straight leg lift Lie down on your back, then support your upper body on your elbows.

Ice therapy reduces inflammation and numbs pain by constricting blood vessels. Heat therapy relaxes muscles and enhances blood flow, aiding healing.

Alternating between them can complement overuse injury recovery. Over-the-counter pain relievers, like ibuprofen or acetaminophen, alleviate discomfort and reduce inflammation for overuse injuries. Consult a doctor before extended use or with concerns. Activity restrictions are vital in overuse injury management.

Limiting or modifying activities that exacerbate the condition allows injured tissues to heal, preventing the worsening of symptoms and promoting recovery. Bracing or splinting provides support and stability to overuse-injured areas, reducing strain on affected tissues.

They aid recovery by limiting movement and promoting proper healing alignment. Physical therapy employs exercises, stretches, and techniques to restore strength, flexibility, and function in overuse injuries. It promotes healing, prevents recurrence, and enhances overall recovery.

Ultrasound therapy generates deep heat to promote tissue healing, while laser therapy stimulates cellular repair, aiding recovery from overuse injuries.

Occupational therapy addresses overuse injuries by improving daily activities and ergonomics. It enhances function, reduces strain, and supports effective rehabilitation for optimal recovery and prevention. Soft tissue techniques like massage and myofascial release target muscles and connective tissues, relieving tension and promoting healing in overuse injuries by enhancing blood flow and flexibility.

Surgery becomes necessary in severe overuse injury cases when conservative treatments fail. It addresses extensive tissue damage, stabilizes structures, and facilitates healing, aiming to restore function and reduce pain.

To prevent overuse injuries, prepare adequately. Gradually increase activity intensity, incorporate proper warm-ups, maintain proper form, use appropriate gear, and listen to your body. Balance activity with rest and recovery for optimal wellness.

Warm up before activity to increase blood flow and flexibility, reducing injury risk. Cool down after to gradually decrease heart rate and prevent muscle tightness, aiding recovery and flexibility. Gradual progression is key. Increase activity intensity, duration, or load progressively to allow your body to adapt, minimizing the risk of overuse injuries and promoting long-term improvement.

Engage in diverse activities to prevent overuse injuries. Alternating between different exercises reduces strain on specific muscles and joints, promoting overall fitness and minimizing imbalances.

Prioritize rest and recovery. Give your body time to heal and adapt after activity. A balanced approach prevents overuse injuries, maintains performance, and supports long-term well-being.

Consult a doctor for overuse injuries if pain, swelling, or discomfort persists despite self-care efforts. Seek medical attention if mobility is limited, symptoms worsen, or if there's concern about the severity.

Early intervention aids accurate diagnosis and appropriate treatment, minimizing complications and ensuring a timely return to activity. There are risk factors associated with overuse injury that can make someone more prone to the condition or deter the healing process.

Some of them are:. Intrinsic risk factors for overuse injuries arise from an individual's inherent characteristics, such as age, genetics, body alignment, flexibility, muscle imbalances, and previous injuries.

These factors influence how the body responds to stress and impact injury susceptibility, guiding injury prevention and management strategies. Extrinsic risk factors for overuse injuries result from external factors, including training intensity, equipment quality, footwear, training surface, and environmental conditions.

Identifying and modifying these factors can mitigate injury risks and promote safe, effective training practices for both athletes and active individuals. Embrace a proactive approach to overuse injury prevention with Physiotattva. Our expert team addresses intrinsic and extrinsic risk factors, tailoring comprehensive strategies for athletes and individuals.

Through a holistic approach, we enhance performance, promote optimal recovery, and emphasize education to empower you with self-care techniques. Join us today in prioritizing your well-being with Physiotattva's cutting-edge solutions. The best treatment for overuse injuries involves rest, targeted exercises, physical therapy, and addressing contributing factors to promote healing and prevent recurrence.

Yes, overuse injuries can be prevented by gradually increasing intensity, using proper technique, balancing activity with rest, and addressing risk factors. Overuse injuries are treated through rest, physical therapy, pain management, activity modification, and addressing contributing factors for recovery.

Yes, overuse can cause pain due to repetitive strain on tissues, resulting in inflammation, microtrauma, and decreased healing time. At Physio Tattva, we are committed to bring access to quality physio care through ultra-modern clinics and high-skilled practitioners to all.

Our world-class therapists keep a strong focus on patient needs and deliver the highest level of care. info physiotattva. Home About Services Treatments Symptoms Blogs.

Book Now. Reach out to us Name Phone Number Email Address. A Complete Guide to Overuse Injuries An overuse injury results from repetitive strain on muscles, tendons, or bones due to excessive activity without adequate recovery.

What is an Overuse Injury An overuse injury is a condition caused by repetitive strain on a specific area of the body due to excessive and repetitive physical activity. Common Types of Overuse Injury Overuse injuries occur due to several factors and impact different parts of the body.

Runner's Knee Patellofemoral pain syndrome, or Runner's knee, is a common overuse injury causing pain around the kneecap during activities like running due to improper alignment or muscle imbalances.

If you're not sure how much sleep your child needs, here are MyPlate. Watch for signs of disordered eating, which often can affect student athletes, gymnasts, dancers and other kids whose activities call for a certain body weight or appearance.

Teens might resist any guidance you offer, since they're focused on building independence and making their own decisions. Here are open-ended suggestions your teen can use to design a self-care routine that fits their needs and preferences.

Burnout in Young Athletes: 8 Ways to Keep the Fun in Sports. Tips to Prevent Sports Injuries in Children and Teens. What to Do If Your Child Gets Hurt Playing Sports. Joel S. He is a professor in the Department of Pediatrics, Eastern Virginia Medical School.

He is a team physician for a local high school and a performing arts high school. He practices pediatric sports medicine within the Department of Orthopedics and Rehabilitation, School of Medicine and Public Health, University of Wisconsin—Madison and is a team physician for the university's athletic department.

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Tips and Tools. Our Mission. Find a Pediatrician. Preventing Overuse Injuries in Young Athletes: AAP Policy Explained.

Page Content. That's why the American Academy of Pediatrics AAP examines how and why these injuries happen. Based on the latest evidence, we recommend steps that can protect young athletes from overuse and overtraining injuries that can keep them from participating in the sports they enjoy.

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Set realistic goals. Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves performance, but there is significant evidence indicating that running more than 45 miles per week increases the risk of overuse injury.

Proper warm-up is key to any successful exercise program. Five to ten minutes of easy aerobic activity, pedaling a bike or light jogging should get your muscles warmed up sufficiently.

Gentle stretching to the point of moderate tension and holding that position for seconds is recommended after your muscles are warmed up. Ideally, you should stretch all your muscles, but if time is limited, then concentrate on the muscles active in your workout.

Proper technique is important in any exercise program. In weight training, certified trainers are sometimes helpful in this regard. Running coaches are helpful in developing personalized running programs and good technique. Increase intensity gradually. Do not increase running mileage by more than 10 percent per week.

Vary your exercise routine. Follow hard training or running days with easy days. Do not exercise or run through pain. Pain is a warning sign that something is wrong and should not be ignored.

Initially, ice and rest may be beneficial. Rest and recovery time is vital to any program. The body needs time to recuperate and regenerate, especially after a rigorous workout. Proper equipment is important.

This applies to a golf club of appropriate length, a tennis racket with correct grip size, quality shoes, and protective eyewear. A good pair of running shoes can do wonders to prevent injuries. Make sure to replace running shoes after miles of wear since shock absorbability is significantly diminished at this point.

Eye protection is also important in certain high-risk sports. These are the thinnest and lightest lenses available and are also impact resistant. Drink lots of fluid. Dehydration can lead to impaired athletic performance and other health consequences in the long term. Water is important before, during, and after exercise.

Drinking at least 8 ounces of water before exercising is ideal. Cooling down is equally as important as warming up. Gradually slowing down allows the body to adjust and further reduces the risk of injury.

Following these principles does not guarantee that you will not experience an overuse injury but it definitely reduces your risk. Most overuse injuries can be prevented with the proper conditioning and training and by using common sense.

If you have any questions about your exercise or sports activity, please consult your physician. Error: Javascript is disabled in this browser. This page requires Javascript. Modify your browser's settings to allow Javascript to execute.

See your browser's documentation for specific instructions. Ten Ways to Prevent Overuse Injuries Keeping active is one of the most important ways you can help yourself stay healthy.

Overuse injuries may be prevented in most cases by following 10 basic principles: 1. for Your Lungs How to Dispose of Medications Properly Coronavirus Disease Orthopedic and Spine Spine Health Tips Joint Health Tips Out and About How to Care for Your Feet Summer Safety Skin Care Sun Sense Sleep Children Obesity and Sleep Do You Get Enough Sleep Jet Lag Myths and Facts About Sleep Sleep Disorders in Children Sleep Stealers Stress Stress Test Stress Without Distress Stroke.

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What Is an Overuse Injury?	This condition is characterized by pain and swelling at the point where the bones join at the elbow. Epicondylitis pronounced: eh-pih-kon-dih-LYE-tis is nicknamed "tennis elbow" because it often happens in tennis players. Osgood-Schlatter disease. This is a common cause of knee pain in teens, especially teen athletes who are undergoing a growth spurt. Frequent use and physical stress such as running long distances can cause inflammation at the area where the tendon from the kneecap attaches to the shinbone. Patellofemoral syndrome. This is a softening or breaking down of kneecap cartilage. Squatting, kneeling, and climbing stairs and hills can aggravate pain around the knee. Shin splints. This term refers to pain along the shin or front of the lower leg. Shin splints are commonly found in runners and are usually harmless, although they can be quite painful. They can be difficult to tell apart from stress fractures. Stress fractures. Stress fractures are tiny cracks in the bone's surface caused by rhythmic, repetitive overloading. These injuries can happen when a bone comes under repeated stress from running, marching, walking, or jumping, or from stress on the body like when a person changes running surfaces or runs in worn-out sneakers. In tendonitis , tearing and inflammation happen in the tendons, rope-like bands of tissue that connect muscles to bones. Tendonitis is associated with repetitive overstretching of tendons from overuse of some muscles. To prevent injuries from computer use, make sure your computer equipment and furniture fit you properly and that you use correct typing and sitting positions. If your parents are shopping for new computer furniture, suggest that they buy pieces that can be adjusted for each family member. The sooner an overuse is diagnosed, the sooner your body can heal, so be sure to see your doctor if you have symptoms. Resting the affected area is the key to getting better. Your doctor may recommend that you take anti-inflammatory medication such as ibuprofen. Ice packs are sometimes recommended to reduce pain and swelling. After the swelling and pain have gone away, your doctor may suggest physical therapy to exercise your muscles and prevent loss of joint movement. Prevention is the best medicine when it comes to overuse injuries. Be sensible about the amount of time you spend doing any repeated motions. Shin Splints. Food Poisoning. Home Prevention and Wellness Exercise and Fitness Sports Safety Running: Preventing Overuse Injuries. Alternate walking and running to ease into it. There is little proof that running this much improves your performance. In fact, it can increase your risk of an overuse injury. The best running surface is soft, flat ground. If you have pain when you run, rest for 2 to 3 days and use ice. See your doctor if the pain continues for 1 week. Alternate hard running or training days with easy days. Change your running shoes every miles. At this distance, shoes can no longer absorb the shock of running. Stretching and strengthening exercises can prevent injuries. Here are some exercises to try: Stretching exercises Hamstring stretch Sit with your right leg straight in front of you and your left leg bent to the side. Patellar tendinitis: Inflammation of the tendon that connects the knee and knee cap. Hamstring strain: Overstretching or tearing of the muscles on the back of the thigh. Iliotibial IT band stretch Sit with your right leg straight in front of you and your left leg crossed over it. Groin stretch Sit with your legs bent and knees open to the side. Quadriceps stretch Quadriceps are the muscles that cover your thighs. Calf stretch Stand with your hands against a wall and your right leg behind your left leg. This exercise may be helpful for: Achilles tendinitis: Inflammation of the Achilles tendon, the large tendon at the back of the ankle. Plantar fasciitis : Heel pain. Calcaneal apophysitis: Inflammation where the Achilles tendon attaches to the heel. This is more common in children. Plantar fascia stretch Stand straight with your hands against a wall and your right leg slightly behind your other leg. Strengthening exercises Straight leg lift Lie down on your back, then support your upper body on your elbows. Side leg lift Lie down on your right side. Inner thigh lift Lie down on your right side with your left leg crossed over the knee of your right leg. Lying leg lift Lie down on your stomach. Standing wall slide Stand with your back against the wall. Lateral step-ups Start with both legs on a stair or platform that is 4 to 6 inches high. Walking lunge Stand straight on both legs. Now that you know the exercise to do, follow these rules to get the most benefit: Be consistent. Do 3 sets of each exercise with 10 repetitions in each set. You should hold each stretch until you feel tension but not pain. Never bounce with a stretch. Make sure you exercise both legs equally. Try not to favor a leg that is weaker or injured. You can add ankle weights as the exercises become easier for you. Stretch every day. Stretches also can be part of an injury recovery plan. Things to consider Some doctors suggest wearing orthotics or compression socks or sleeves when running. Questions to ask your doctor Should I do stretching and strengthening exercises before I run? How do I treat a running injury? If I have an overuse injury, how long do I need to rest from running? How do I know if I need to wear orthotics or compression socks or sleeves? Last Updated: May 12, This article was contributed by familydoctor. org editorial staff. Categories: Exercise and Fitness , Prevention and Wellness , Sports Safety. Tags: adult , elderly , older adults , prevention , senior , sports medicine , teenager. Rest and recovery time is vital to any program. The body needs time to recuperate and regenerate, especially after a rigorous workout. Proper equipment is important. This applies to a golf club of appropriate length, a tennis racket with correct grip size, quality shoes, and protective eyewear. A good pair of running shoes can do wonders to prevent injuries. Make sure to replace running shoes after miles of wear since shock absorbability is significantly diminished at this point. Eye protection is also important in certain high-risk sports. These are the thinnest and lightest lenses available and are also impact resistant. Drink lots of fluid. Dehydration can lead to impaired athletic performance and other health consequences in the long term. Water is important before, during, and after exercise. Drinking at least 8 ounces of water before exercising is ideal. Cooling down is equally as important as warming up. Gradually slowing down allows the body to adjust and further reduces the risk of injury. Following these principles does not guarantee that you will not experience an overuse injury but it definitely reduces your risk. Most overuse injuries can be prevented with the proper conditioning and training and by using common sense. If you have any questions about your exercise or sports activity, please consult your physician. Error: Javascript is disabled in this browser. This page requires Javascript. Modify your browser's settings to allow Javascript to execute.
More on this topic for:	Surgery becomes necessary in severe overuse injury cases when conservative treatments fail. George Malik, MD Sports Medicine Specialist Mass General Brigham. Medial tibial stress syndrome, or Shin splints, are painful overuse injuries along the shin bone's inner edge, commonly seen in activities involving repetitive impact or strain on leg muscles and tendons. The body needs time to recuperate and regenerate, especially after a rigorous workout. There are risk factors associated with overuse injury that can make someone more prone to the condition or deter the healing process. The more detailed images provided by MRI could help confirm the diagnosis. This constant cycle allows no time for cross-training or recovery.
How to prevent overuse injuries	These injuries can happen when a bone comes under repeated stress from running, marching, walking, or jumping, or from stress on the body like when a person changes running surfaces or runs in worn-out sneakers. In tendonitis , tearing and inflammation happen in the tendons, rope-like bands of tissue that connect muscles to bones. Tendonitis is associated with repetitive overstretching of tendons from overuse of some muscles. To prevent injuries from computer use, make sure your computer equipment and furniture fit you properly and that you use correct typing and sitting positions. If your parents are shopping for new computer furniture, suggest that they buy pieces that can be adjusted for each family member. The sooner an overuse is diagnosed, the sooner your body can heal, so be sure to see your doctor if you have symptoms. Resting the affected area is the key to getting better. Your doctor may recommend that you take anti-inflammatory medication such as ibuprofen. Ice packs are sometimes recommended to reduce pain and swelling. After the swelling and pain have gone away, your doctor may suggest physical therapy to exercise your muscles and prevent loss of joint movement. Prevention is the best medicine when it comes to overuse injuries. Be sensible about the amount of time you spend doing any repeated motions. Overall flexibility and strength can help to prevent overuse injuries, so exercise regularly and stay active remembering warm-ups, cool-downs, and stretching , of course! KidsHealth For Teens Overuse Injuries. en español: Lesiones por sobrecarga. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. What Are Overuse Injuries? They can cause: inflammation pain and swelling muscle strain tissue damage This stress generally is from repeating the same movements over and over again. What Causes Overuse Injuries? Symptoms of overuse injuries include: tingling, numbness, or pain in the affected area stiffness or soreness in the neck or back feelings of weakness or fatigue in the hands, arms, or legs popping or clicking sensation If you notice any of these warning sign, see your doctor. What Kinds of Overuse Injuries Can Teens Get? Overuse injuries that can develop in teens include: Bursitis. Can I Prevent Overuse Injuries? Here are some tips: Make sure the top of your computer screen is aligned with your forehead. Sit up straight with your back touching the back of your seat. Chairs that provide extra support, especially lumbar lower back support are helpful. Avoid slouching over your keyboard or tensing your shoulders, which can place unnecessary stress on your neck, back, and spine. Let your legs rest comfortably with your feet flat on the floor or on a footrest. Use a light touch when typing. Place the keyboard close to you so that you don't have to reach for it. Fingers and wrists should remain level while typing. Try a wrist rest for extra support. Your wrists and forearms should be at a degree angle to the upper part of your arms. Elbows should be placed close to the side of the body to prevent bending the wrists side to side. It's easy to lose track of time when you're surfing the Internet or immersed in a homework assignment. Be sure to take breaks to stretch or walk around about every 30—60 minutes — even if you don't feel tired or feel any pain. If you lose track of time, use a timer so you know when you're due for a break. Specialization: Many youth athletes specialize in one type of activity and play the same sport year-round. This puts near-constant stress on the same areas of the body. Type of sport: Athletes who participate in individualized sports such as tennis , gymnastics, running, and dancing are more prone to overuse injuries. Malik explains. Diet: Athletes who restrict their diet in any way may not get adequate nutrition to keep muscles and joints healthy. For example, calcium and vitamin D deficiencies can increase risk of bone stress injuries. Social support: Some studies show that young athletes who lack a good social support network may be more at risk for overuse injuries. He recommends a few key strategies to prevent overuse injuries. No matter what type of sport your child plays, their body must be both strong and flexible. Training should be designed to ensure both. Malik advises. For example, they may play a full season for their school team, then immediately start playing for a club or travel team at a higher level. As soon as that season is over, the next school season starts again. This constant cycle allows no time for cross-training or recovery. To avoid overtraining, Dr. Pre-season: During this time, athletes get ready for the season by building strength and improving explosive-type movements. Examples include more powerful sprinting, throwing, and jumping. Post-season: When a season is over, schedule a period of relative rest. Malik recommends that youth athletes build in at least 3 separate 1-month recovery periods from the primary sport throughout the year. But young athletes should choose activities and body areas they may not focus on during the regular season, such as:. Strengthening the entire kinetic chain, which includes feet and ankles, knees, hips and pelvis, core, shoulders, and head. The Mass General Brigham Center for Sports Performance and Research provides performance evaluations for high school and club athletes, along with strength and conditioning programs. Eating properly can protect bones, joints, and overall health. Many young athletes skip meals or rely too heavily on snacks and meal supplements, such as protein bars and shakes. This practice, in addition to dietary restrictions, may lead to nutritional deficiencies that can contribute to overuse injuries:. RED-S can lead to poor overall health and declining athletic performance. Youth athletes who show signs of overuse injury should not play through the pain. Learn when to seek treatment for workout pain. Instead, seek professional guidance from your primary physician, coach, or athletic trainer. They can offer:. Regenerative medicine treatments such as shockwave therapy and platelet-rich plasma injections. Athletes often resist seeking medical attention for overuse injuries. Request an appointment, or learn more about Sports Medicine at Mass General Brigham and the teams we treat. Skip to cookie consent Skip to main content Skip to alerts Skip to pause carousel.

Overuse injury prevention -

Other risk factors for overuse injuries include:. Poor technique can also play a role in overuse injuries in which the tissue can be repetitively overloaded in an improper fashion, says Dr. In general, treating overuse injuries involves resting to allow the affected area the time to heal, says Dr.

Wang, which can take weeks to months. Really, the best treatment for overuse injuries is to prevent them in the first place. See your doctor to check on your symptoms so that you can rule out any more significant injury.

Your doctor can also help you identify the cause and any potential training errors that may have led to the injury. David A. Wang, MD. Wang is a sports medicine physician at Hospital for Special Surgery specializing in the nonsurgical treatment of acute and overuse sports-related injuries.

Move Better Feel Better Home Injury Prevention. Injury Prevention. What Is an Overuse Injury? Common Overuse Injuries Overuse injuries also may occur from ramping up an activity too fast or doing just one specific exercise in which only certain muscles or bones are used, such as repetitive pull-ups.

Other risk factors for overuse injuries include: an overly heavy training workload whether it be the total amount of training, the intensity, or the rate of progression prior injury poor level of conditioning age adolescents at a higher risk given the effects of growth on the body Poor technique can also play a role in overuse injuries in which the tissue can be repetitively overloaded in an improper fashion, says Dr.

Preventing Overuse Injuries There are several ways in which overuse injuries can potentially be prevented, including: Limiting exercise time to allow adequate rest and recovery Limiting the number of specific repetitive movements i. Start with both legs on a stair or platform that is 4 to 6 inches high.

Lower your right leg, putting your heel on the floor. Straighten the knee of your left leg, allowing the foot of your right leg to lift slightly off the floor. Step your right leg forward about a foot and keep your heels on the ground. Bend both legs, making sure your knees are in line with your toes.

Hold for 2 seconds. Straighten your legs. Some doctors suggest wearing orthotics or compression socks or sleeves when running.

These can help prevent running injuries. Orthotics are shoe inserts that can correct bad alignment between your foot and lower leg. You may need orthotics if your feet turn in, a problem called pronation.

Compression socks and sleeves help increase circulation. People who run a lot and have poor blood flow may need to wear these. Last Updated: May 12, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

Each year, there are tens of thousands of sports-related eye injuries. Learn about the risks and common injuries, as…. Severe health problems from scuba diving are rare. Follow these tips to ensure your safety during your next dive.

Shin splints describe a type of pain in your shinbone tibia. They are often caused by overuse and heal…. Visit The Symptom Checker.

Read More. Knee Bracing: What Works? Weight-Training and Weight-Lifting Safety. ACL Injury. Concussions in Kids.

Scuba Diving Safety. Eye Injuries in Sports. Shin Splints. Food Poisoning. Home Prevention and Wellness Exercise and Fitness Sports Safety Running: Preventing Overuse Injuries. Alternate walking and running to ease into it. There is little proof that running this much improves your performance.

In fact, it can increase your risk of an overuse injury. The best running surface is soft, flat ground. If you have pain when you run, rest for 2 to 3 days and use ice. See your doctor if the pain continues for 1 week.

Alternate hard running or training days with easy days. Change your running shoes every miles. At this distance, shoes can no longer absorb the shock of running. Stretching and strengthening exercises can prevent injuries. Here are some exercises to try: Stretching exercises Hamstring stretch Sit with your right leg straight in front of you and your left leg bent to the side.

Patellar tendinitis: Inflammation of the tendon that connects the knee and knee cap. Hamstring strain: Overstretching or tearing of the muscles on the back of the thigh.

Iliotibial IT band stretch Sit with your right leg straight in front of you and your left leg crossed over it. Groin stretch Sit with your legs bent and knees open to the side. Quadriceps stretch Quadriceps are the muscles that cover your thighs. Calf stretch Stand with your hands against a wall and your right leg behind your left leg.

This exercise may be helpful for: Achilles tendinitis: Inflammation of the Achilles tendon, the large tendon at the back of the ankle. Plantar fasciitis : Heel pain. Calcaneal apophysitis: Inflammation where the Achilles tendon attaches to the heel.

This is more common in children. Plantar fascia stretch Stand straight with your hands against a wall and your right leg slightly behind your other leg. Strengthening exercises Straight leg lift Lie down on your back, then support your upper body on your elbows.

Side leg lift Lie down on your right side. Inner thigh lift Lie down on your right side with your left leg crossed over the knee of your right leg.

Lying leg lift Lie down on your stomach. Standing wall slide Stand with your back against the wall. Lateral step-ups Start with both legs on a stair or platform that is 4 to 6 inches high. Walking lunge Stand straight on both legs. Now that you know the exercise to do, follow these rules to get the most benefit: Be consistent.

Do 3 sets of each exercise with 10 repetitions in each set. You should hold each stretch until you feel tension but not pain. Never bounce with a stretch. Make sure you exercise both legs equally. Try not to favor a leg that is weaker or injured.

You can add ankle weights as the exercises become easier for you. Stretch every day. Stretches also can be part of an injury recovery plan. Things to consider Some doctors suggest wearing orthotics or compression socks or sleeves when running.

Questions to ask your doctor Should I do stretching and strengthening exercises before I run? How do I treat a running injury? If I have an overuse injury, how long do I need to rest from running?

Overuse injuries are sports-related microtraumas Injuryy result Scientific weight control repetitively using the prevemtion parts of Overuse injury prevention body, usually by overtraining. Overuse injuries usually heal quickly in children, Prevejtion they Ovrruse complete prevemtion of the injured area while it preventuon. Continuing to play with an overuse injury will worsen the injury, potentially leading to chronic pain, stress fracturesor damage to a tendon or ligament. But they also need to rest and rebuild between episodes of stress. Overuse injuries develop when a muscle, tendon, ligament, or bone is repeatedly stressed and never gets a chance to rest. Pain that continues when the athlete is at rest is a sign that something is wrong.