Tips to Avoid Overuse Injuries

Jul 2, 2022

 by Briana Gutierrez

Overuse injuries are probably something we are all familiar with. Tendonitis is often the first thought that often comes to mind, but there is more to it than that. So let’s jump in.

An overuse injury is defined by MayoClinic as “...any type of muscle or joint injury, such as tendinitis or a stress fracture, that's caused by repetitive trauma.” These can pop up in a number of ways and in different places in the body such as Tennis Elbow and IT Band Syndrome. So how can we help to prevent them?


  • Gradually increase the demands you place on the body through exercise. If you’re a beginner to fitness, pace yourself. And if you’re a seasoned athlete, keep in mind that your progress should still be gradual. Even when you’re feeling like you’re at the peak of your performance, new goals will not be met overnight. Pushing yourself too hard will cause more harm than good.
  • Avoid long periods of low energy availability. In a world that tells us to diet constantly, it’s important to note that this can actually hurt your body. Your body needs nutrients to recover from training. Constant dieting can lead to injuries as our bodies cannot run their best on prolonged caloric deficits. And if you are in a deficit, be mindful about making sure that you’re giving your body all of the nutrients it needs.
  • There’s no recovery without rest days. Every part of your body needs rest. It’s a fact. Give yourself a day or two each week to take care of yourself and practice some active or inactive recovery. Take a walk, stretch, or allow yourself to take that nap that you’ve been daydreaming about. Your body will thank you for it.


Training is good for you in so many ways, make sure that you get the most out of it by listening to your body!