New Exercise Routine? What is normal vs ‘overuse’
When you’re starting out with a new exercise routine, or getting into a more active lifestyle, the occasional small aches and pains can be a normal part of the process. These are signs that your body is doing more than it is used to and will need time to gradually be conditioned to tolerate the new activities. But how many aches and pains are not normal? What are the potential signs that an overuse injury may be developing, and what should you do about it?
Signs of potential overuse injury:
1. You’re waking up stiff and sore every day after you exercise, even after giving it a few weeks for your body to acclimatise to the new routine.
2. Specific tendons or areas around a particular joint are achy when you begin exercise but then it goes away once you “warm-up”.
3. You are beginning to get sharper pains during exercise in a consistent area but there was no particular one-off incident that caused it.
4. Aches that were only present during exercise are beginning to appear when you’re resting or doing previously painless movements.
Potential solutions:
1. Ease yourself into a new routine or program at a steady pace. When you plan quickly you will take on a new routine, keep in mind your current level of activity and the level of activity you are aiming for. If you’re aiming for daily 30-minute walks, and you currently do not go for regular walks, try doing a 10-15 minute walk every other day to start with. If you’re looking to train at the gym five days a week, begin with lower intensity sessions. Aim to pace yourself!
2. Take a few days off. This sounds simple but it can be immensely challenging to put the brakes on any new and exciting goals. If you’ve had some persistent achiness that does not settle between bouts of exercise, try increasing the amount of time off you have. So, if you usually have a day off, try two- or three-days rest instead.
3. Change your exercise environment. If you’re running or walking, firmer surfaces can be more stressful for the muscle, bone, and joints in your legs, leading to high risk of injury if not performed carefully.
4. Improving the quality of your recovery. Sleeping and eating well is what lets your body become conditioned to the new exercise. Studies have shown that poor sleep quality, as well as inadequate diet contribute to increased injury risk during exercise.
It can be difficult to know exactly how much rest is enough, if you’re approaching new exercises correctly, or even if your diet is supporting your exercise regime adequately. If you feel you need some expert advice to get back on track, we’d be happy to help at Ferry Rd Physio!
Millar, N. L., Silbernagel, K. G., Thorborg, K., Kirwan, P. D., Galatz, L. M., Abrams, G. D., Murrell, G., McInnes, I. B., & Rodeo, S. A. (2021). Tendinopathy. Nature reviews. Disease primers, 7(1), 1. https://doi.org/10.1038/s41572-020-00234-1
Mousavi, S. H., Hijmans, J. M., Minoonejad, H., Rajabi, R., & Zwerver, J. (2021). Factors Associated With Lower Limb Injuries in Recreational Runners: A Cross-Sectional Survey Including Mental Aspects and Sleep Quality. Journal of sports science & medicine, 20(2), 204–215. https://doi.org/10.52082/jssm.2021.204