woman helping man with injury

Many people—young, old, athletes, and amateurs—are getting into fitness these days. And what a great thing! All over social media and even in the news, you’ll see people accomplishing incredible feats of fitness. With all this hype about fitness, more and more people are getting into the groove of it.

There is so much focus on health that there is always some new trendy sport or activity you can enjoy. You’ve probably seen the videos of older people lifting weights, kids doing incredible things, and so much more. 

While this is an exciting time to get into sports and fitness training, there’s one thing every athlete, fitness enthusiast, and newbie should be aware of overuse injuries. This is an all too common risk when you are training in any sport or other physical activity. 

Errors and mistakes often cause an overuse injury during training. It can also be caused by repetitive trauma to a particular type of muscle or joint. This can happen when you suddenly take on too much too quickly. 

It’s important to take baby steps in your training, no matter how strong or capable you are. Any sudden changes to your workout could result in an injury from scaling up too fast. 

Here are a few ways you can avoid overuse injury:

Mix Up Your Training

Competition is good, but it can also lead you down a hard road. When you’re only training in one sport or sticking to one type of exercise, it’s easy to get ahead of yourself and start ramping up your routine without preparation. It’s a good idea to mix it up and try other sports or activities to ensure that you’re resting certain parts of your body and getting ample exercise.

Warm-Up Properly and Pace Yourself

People tend to skip the warm-up because they want to conserve their energy for the workout. Of course, that makes sense on paper, but when you try to perform the movements, you might struggle. At worst, you’ll hurt yourself. 

Take the time and make an effort to get properly warmed up before any activity. Additionally, never bite off more than you can chew. When you’re playing sports or doing a particular type of exercise, it’s easy to tell yourself to play through the pain. Listen to your body and rest when you need to. Go at a pace that works for you.

Active Rest 

If you find yourself dealing with an overuse injury, take a break. It might be hard to convince yourself to stay away from training, but forcing your body to work through the pain might keep you away for even longer. 

But just because you’re resting doesn’t mean you can’t be active. Don’t let the fear of injury keep you away from being fit or playing sports. It’s all about pacing yourself and listening to your body. The best thing you can do to ensure you’re back at training is rest and work your muscles slowly and carefully. Take long walks, stretch your muscles, and stay active. 


Your fitness journey is not a linear path. There will be hurdles, complications, easy times, and more. An overuse injury does not spell the end of training and physical activity for you. It doesn’t have to be. If you ever happen to experience it, consider it a warning. Your body will always be able to tell you when something is wrong. The best way to fix it is by resting and taking better care of your body during training.

Get a health and fitness check to ensure your body is in tip-top shape. You can find Invigor Health in Bondi Beach, Sydney. We offer various services like physiotherapy, movement screening, and other assessments to get you at your best. Fix your pain and future-proof your body by booking an appointment with us. Contact us today to learn more!

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