overuse injuries

L

lorihart

Cathlete
Hi Cathe,
This question popped into my head about 1 hour ago, mainly b/c I think I have this problem.
Sometimes when I do to much, such as interval max in the morning and then a 40 min run in the evening, I usually get sore knees or ankles.Yesterday, while doing body max, I noticed that I couldn't bounce around as much as I normally do.My ankles being the problem.Now, with running it is usually my knees.but I really haven't been over doing it lately.
Now there are a couple of options that I figure but being who you are and on a normal day you would probably being teaching aerobics 2 to 3 times a day, I thought who better to ask.When I was on my run early my calves were really tight and I think that maybe I was favoring my ankles and landing a different way then normal.
In this case is it better to:
1.I think I need new runners/cross trainers.Its been feb since I bought a new pair.
2.do kick boxing for a couple of days
3: take a couple of days off.
And personally, what do you do if you have over use of injuries and what can be done to prevent it? I would really hate to have to stop for a little while, but you have tolisten to your body right?
Thanks Cathe, I will do whatever you tell me to...I always do.lol
Lori
 
Hi Lori! I always suggest at least a day off between interval workouts and for more traditional high intensity workout days, I suggest a lower intensity workout the next day. Wow, you are doing two very high impact activities in the SAME day. I definitely think what you are experiencing is a direct result of too much impact and not enough recovery. All of the options that you mentioned are good remedies and I would do all of them and then ease into your workouts slowly. I also would not do two high impact activities on the same day. Try cardio in the morning and strength training in the evening (or vice versa) if you like to do two wokouts in a day.

If I teach more than one high impact type class in a day, I definitely modify one of the workouts. But I usually have a high intensity cardio morning class and and moderate intensity strength training afternoon class. I also only do this three days a week.

When my chronic existing injury creeps up (achilles tendonitis), I have to take a couple of days off by talking through my classes. I also take a couple of advil, apply ice, and do additional stretching for my calves for a few days.

Hope this helps and yes, yes, yes, please do listen to your body:)
 
Lori,
Cathe gives very good advice. One other thing to think about--when you are overtraining to the point of having some of the problems that you are having, chances are that instead of increasing fitness levels and muscle mass, you are backsliding.

Far too many people underestimate the benefits of adequate recovery time. I'm guilty of that myself when it comes to my own program. But recently, I have started playing with variables and have found that less can be more. I have increased muscularity and decreased body fat through maintaining my strength training while dropping back on my cardio.

And, if an overuse injury becomes serious, you will be out of commission completely for a period. Absolutely listen to your body!
Maribeth
 
Karen,
Previously I would do cardio 7 days per week, many times for over an hour on at least 5 of those days--in addition to my strength training 4 days per week and karate 2 days per week. Did I know better--of course. Would I ever expect my patients or clients to train like I did--no way!

But, we tend to let the "it can't happen to me" syndrome kick in. I now do cardio usually 4 times per week, but three of those sessions are less than 40 minutes in duration. I still strength train 4 days per week and do karate twice a week. My muscularity has improved greatly--I have more volume and definition--and less body fat. I also perform better with high intensity interval training and have noticed very little in loss of endurance on the few occasions that I jump into a longer cardio class.

The idea is to avoid diminishing returns, ie, exercising more than is absolutely necessary to get optimal benefits. It can take a while to figure out where this point is, though.

Maribeth
 
Maribeth, it's so reasssuring to read that you haven't lost any ground in decreasing your cardio sessions, as I am doing the same thing. I have read posts recently from other women here who are experiencing the same--that is, actually making gains from cutting out some cardio.

I have a question for you (who doesn't? haha) I have been considering taking up karate. Hubby is a black belt and it has done wonderful things for him. Do you classify your karate classes as an aerobic workout?

Thanks,
Denise :)
 
[font size="1" color="#FF0000"]LAST EDITED ON Aug-19-02 AT 03:29PM (Est)[/font][p]Hey, Denise,
I consider my karate an interval training and local muscular endurance workout. At least with our school, we do a ton of physical training that is very sport specific, interspersed with push-ups, crunches, rolling, and kata and weapons practice.

But it is a killer workout! It ain't exactly cardio, but it's more like Interval Max than it is a strength training workout.

Give it a whirl! It is fun (after class is over)!! :D
Maribeth
 
Thanks for the reply, Maribeth! It sounds very tough, but I love a challenge. Actually, it sounds incredibly challenging if it is like Interval Max!

I would love to try this. Thanks for the info! :)

Denise
 
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