Injury Prevention: Tips to Avoid Overtraining in Athletes and Runners
The expert emphasizes the importance of listening to your body and slowing down at the first signs of pain, recommending rest and medical consultation if symptoms persist or worsen.
For example, if you run or perform strength training with poor posture, you could overload certain areas of the body, which can lead to an overuse injury.
Most of these overuse injuries can be prevented. "These overuse injuries often occur due to errors in training or technique," explains Wencl.
Practicing different low-impact activities helps prevent overuse injuries and allows the body to work different muscle groups. "It can be hard to tell when you are pushing yourself in training to continuously evolve and when you are pushing past your limits and entering a state of overtraining," says Wencl.
Your feet and legs take a big impact when you run mile after mile, he explains; so pay attention to these signs: • Calluses, blisters, and broken toenails are common problems associated with overtraining. • Pain in the bottom of the foot upon waking can be a sign of plantar fasciitis. • Tendinitis can leave you with pain in the back of your ankle or the front of your shins, also known as shin splints.
Typically, these ailments can be treated with rest and medication to relieve pain and inflammation.
Slowing down or taking it easy can be difficult, but while some overtraining-related issues can be resolved with a simple rest, others can evolve into more serious complications. "Going too fast, training for too long, or simply doing too much of one type of activity can overload your muscles and cause an overuse injury," adds.
Reduce the pace of your training. Identifying the cause of the overuse injury will help you correct the problem and prevent it from happening again.
Poor technique also wears on the body. These symptoms may be short-lived if treated early and properly. If the pain persists despite rest or worsens, it could indicate a bone issue, which can be serious.
Pay special attention to using proper technique to avoid new injuries. "Don't let an overuse injury stop you from staying physically active," says Wencl.
You can get more guidance from experts such as sports medicine physicians, athletic trainers, and physical therapists. Once your injury has healed, consult with an expert to see if you have fully regained your strength, motion, flexibility, and balance before resuming activity.
"By working with an expert, listening to your body, and setting an appropriate exercise pace, you can avoid this common setback and increase your activity level safely."
Wencl shares these recommendations to prevent them: • Maintain good posture and use proper equipment. Whether you are starting a new activity or have been practicing a sport for a long time, taking classes can help you ensure you are using the correct technique. • Vary your routine. Instead of focusing on one type of exercise, incorporate variety into your training plan. Avoid increasing any aspect of your training by more than 10% per week. Go back to the level you were at before the problem or consider doing complementary low or no-impact activities, such as stationary biking, elliptical, or swimming. • Increase your activity level gradually. When modifying the intensity or duration of your physical activity, do so progressively.
But precisely for this reason, this is a key moment to be attentive to the warning signs of overtraining, advises Corey Wencl, supervisor of sports training services in sports medicine at the Mayo Clinic Health System in La Crosse.
"Overtraining, or overuse injuries, are muscle, joint, or bone injuries, such as tendinitis or stress fractures, that result from repetitive trauma. Pain that doesn't go away is a red flag, so consult your medical team. Inform your doctor if you have recently changed your training technique, intensity, duration, frequency, or type of exercise. Talk to an expert about your posture, equipment, and proper fitting of sports gear to increase your chances of success. • Set an appropriate pace. Follow your training plan, which should distribute aerobic activity throughout the week. Stress reactions or stress fractures are common in the mid-foot, the shin, or, most worryingly, in the upper leg near the hip.
(20/Nov/2025 – web – Panama24Horas.com.pa) Wisconsin, United States. - When you are training for a race, it's tempting to go all out. "Runners are tenacious athletes. Take an extra day of rest."