Training tips given to sports athletes for out-of-season workouts

When it comes to sports, sometimes too much of a great thing can be, well, too much — too much running, swinging, throwing, jumping. These repetitive motions can lead to overuse injuries, which can prevent athletes from participating for the rest of the season and limit rehabilitation. And they could even have long-term effects.

“If you or your child participate in organized sports or focus on a sport individually, you may be at risk for an overuse injury,” says T. Andrew Israel, M.D., an orthopedic surgeon and sports medicine physician at Mayo Clinic Health System in Eau Claire.

Dr. Israel says overuse injuries tend to affect muscles and joints and can be caused by these issues: training errors and technique errors.

Training errors can happen when you take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an injury.

Improper technique also can take its toll. For example, if you use poor form as you perform a set of strength training exercises, swing a golf club or throw a baseball, you may overload certain muscles.

“Ideally, at the end of the season, athletes of any age or ability should take a break to give their bodies a chance to rest and heal to prevent overuse injuries,” Dr. Israel says. “It’s also a good time to check with your health care professional to ensure that any aches, pains or reduced range of motion can be addressed.”

Dr. Israel says parents of student-athletes should pay attention to signs from their child of a potential overuse injury, including complaints of pain, drop in performance and reluctance to play. If parents notice these signs, they should make an appointment with their child’s health care professional.

Dr. Israel says most overuse injuries are avoidable and can be prevented by taking these steps: use proper form and gear, pace yourself, increase your activity level gradually and shake up your training routine.

Whether you’re new to an activity or have been doing it for a long time, consider taking lessons. Using the correct technique is crucial to preventing overuse injuries. Also, make sure you wear proper shoes for the activity. Think about replacing your shoes every 250 to 500 miles you walk or run — or at least twice per year if you exercise regularly.

Compressing your physical activity for the week into just a couple of days can lead to an overuse injury. Instead, aim for at least 30 minutes of moderate physical activity daily. If you don’t have time for a full 30 minutes, you can break it down into smaller blocks throughout the day. Take time to warm up before physical activity and cool down afterward.

If you’re changing the intensity or duration of a physical activity, do so gradually. For example, during strength training, increase the weight by no more than 10% per week until you reach your new goal.

“Since overuse injuries typically are due to repetitive motions, it’s important to shake up your training routine during your sport’s offseason,” Dr. Israel says. “An offseason training routine should focus on strength and conditioning to prevent injuries and enhance performance. So it may include aspects of speed, strength, agility and mechanics, depending on the sport.”

Dr. Israel says offseason training may be available for student-athletes through their school or private companies, and athletes should consider incorporating cross-training or a completely different activity into their offseason routine.

Dr. Israel says elements of cross-training include: Building in a variety of low-impact activities, such as walking, biking, swimming, cross-country skiing, and water jogging or water fitness.

Seeking out stationary bikes and any type of gliderstyle machine in the gym, while steering clear of stair machines that are hard on knee and hip joints.

Including strength training for the major muscle groups in your arms, legs and core at least twice a week.

“These activities can help prevent overuse by allowing your body to use different muscle groups and not overload any one particular group,” Dr. Israel says. “And because they’re low-impact, they’re more friendly to your joints.”

Before the new season for an athlete’s sport starts, Dr. Israel says they should check back with their health care professional to be sure their body is on track for achieving their fitness and performance goals.