3 Tips On How To Reduce Sports Injuries! - Part 3

In Parts 1 and 2 of this three blog series on how to reduce Sports Injuries, we went over how to properly Warm Up and Cool Down. Now we will go over another equally important part which is OVERTRAINING! 

I see this very often around Marathon training season, when patients go from never running, or at least for a long period of time, to putting in a lot of miles in a short period of time. The result of that is patients having knee, hip and/or foot pain. 

So how do we avoid overtraining and make sure we continue reaching our health and fitness goals pain-free? 

Well, for starters, make sure you switch up your routine. Meaning, if you are training for a Marathon, make sure you add in some cross training. Adding some weight training will help prevent injury and enhance your marathon training. This will break the monotonous running and challenge your body in a different way. 

If you are just a gym goer, try to add some Yoga or Pilates to your exercise regiment to break the repetitive cycle and vary the types of movements you do. 

Another tip I give to our patients is to make gradual increases to the training program. Going from 0-100, too much too soon, or from Couch Potato to Marathon Ready in 4 weeks might not be the best. Slow and steady wins the race! 

Yes, sleep. When your body is at rest, that is when recovery takes place and recovery is what makes your body stronger. If you don’t get enough sleep, then you are not letting your body recover fully and that leads to overtraining and injury. 

When we workout, we break muscle fibers (microtears) and our body rebuilds that area stronger than before. It is important to eat healthy well-balanced meals since they are the building blocks of our body. So make sure everything you put on your plate is nutrient dense and will help you reach your goals. (Click here to read the 4 most important foods for optimal health)

I hope these 3 blogs gave you some helpful information on how to reduce the risk of injuries. If you have old sports injuries or chronic pain that just doesn't seem to go away, make sure you book your appointment at Oak Point so you can Feel & Move Better FAST! 

Written by Dimitri Boules LAc, LMT