Overuse Injuries: What Are They? How to Get Ahead of Them?

Overuse Injury

One of the most common issues we see in physical therapy is the overuse injury. Simply put, an overuse injury is "damage to a muscle, tendon, ligament, or bone that occurs gradually over time due to repetitive stress from performing the same motion repeatedly."

While it makes sense that repetitive stress can lead to pain or discomfort, predicting exactly when an overuse injury will occur is more complicated. Multiple factors influence the body’s ability to recover after activity. As we all gear up for the more active months of the year, its best to try to get ahead of these factors. Below, we outline four common contributors to overuse injuries and offer practical strategies to help prevent them.

1. Introducing a New Movement or Activity

Starting a new sport, exercise, or hobby is exciting, but our enthusiasm often surpasses our body's readiness. Every novel movement requires an adjustment period, which depends on our baseline fitness and how different the new activity is from our usual movements.

For example, if someone who lifts weights regularly decides to start golfing three times a week, their strength may not automatically translate to golf-specific movements. To prevent injury, we recommend gradually easing into the new activity over 4-6 weeks, adjusting based on fitness level and movement demands.

2. Increasing Training Load or Volume Too Quickly

Once we've established a routine, it’s tempting to ramp up intensity too fast. Training volume refers to the total amount of time and effort spent on an activity. If we increase intensity or duration too quickly, our body may not have enough time to adapt, leading to excessive strain on muscles and joints.

To avoid this, follow the "10% rule"—increase activity duration or intensity by no more than 10% per week to give the body time to adjust without overwhelming it.

3. Lack of Movement Variety

Falling in love with a new activity is great, but making it your sole form of exercise can lead to imbalances. Just like eating the same food every day can lead to nutritional deficiencies, repeating the same movement patterns without variation can cause overuse injuries.

Incorporating complementary movements—such as cross-training, strength training for muscle balance, and mobility exercises—helps maintain a well-rounded and resilient body.

4. Neglecting Rest and Recovery

One of the most overlooked aspects of injury prevention is recovery. Our bodies need time to repair between bouts of activity. Proper rest includes:

• Getting enough sleep

• Addressing areas of tightness through stretching or foam rolling

• Staying hydrated and fueling the body with proper nutrition

• Managing stress effectively

Life’s demands sometimes make it difficult to balance activity and recovery, but prioritizing these fundamentals helps prevent injuries and keeps you moving pain-free in the long run.

Thoughts going forward…

As we learned in our last post, injuries are difficult to predict and prevent. However, with the right understanding we can begin to improve our overall resilience. By gradually easing into new activities, monitoring training intensity, incorporating movement variety, and prioritizing recovery, you can keep your body resilient and injury-free. If you’re experiencing pain or discomfort, or just not sure how to progress into your desired activities this year, give us a ring at MTS. We can help assess your movement patterns and develop a plan tailored to your needs.

About the author: Dr. Alex Blank, PT, DPT, OCS, CFMT,

Alex is board certified as an orthopedic specialist and highly experienced in managing overuse injuries. He has extensive training in managing recreational and competitive athletes so that they can continue to participate in the activities they love!

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.