Evolution Physical Therapy & Fitness

Too Much Too Soon

Are you one of the millions of Americans who will vow to become more active in the coming year? Perhaps you have resolved to finish a triathlon or a marathon in 2003. Or maybe you have decided to finally lose those 15 pounds. Whatever your New Years’ goals are this year, a positive attitude and determination are critical to helping you to achieve your fitness objectives. However, the new regimen you embark on in the new year should reflect a new lifelong attitude and should not all be tackled in January. By trying to do too much too quickly, you could wind up a victim of burn-out, over-training, or even injuring yourself which may set yourself back even further.

If you are new to exercising or are beginning a new form of exercise, it is best to allow sufficient time for your body to recover after activity. Your tissues require rest in order to become stronger and grow, but if there is constant stress being applied without adequate “down-time”, the can muscles become inflamed and no beneficial effects can take place. Generally, if a muscle is sore, you should avoid activity on that particular part of the body. Stretching is also very important both prior to and immediately following exercise. Without stretching, your muscles are not prepared for activity, and you are risking a muscle strain or tear.

Another common problem associated with trying to do too much too quickly is overuse injuries such as tendinitis or bursitis. Tendinitis and bursitis are two common musculoskeletal conditions. Tendinitis is inflammation of a muscle tendon. Tendons lie at the ends of muscles, where they attach to bones. If a tendon is inflamed, acute or chronic pain occurs with movement of the muscle or joint. Bursitis is inflammation of a bursa which is a fluid-filled sac which surrounds joints or muscle tendons. These sacs function to guide and lubricate the muscles and joints. Symptoms of bursitis include severe pain, especially in response to touch or movement, and limited range of motion. Fortunately, if tendinitis or bursitis is not severe, it may heal without any long-lasting effects. Complete healing time can range form two to six weeks, depending on the severity of the injury and adherence to a good treatment plan. Restoration or proper joint motion, rehabilitative stretching and strengthening, and physical therapy modalities can be effective at reducing symptoms. If a particular joint is painful following activity and is tender to touch, you would be best advised to ice for 10-15 minutes 3-5 times per day to help reduce the inflammation. If you are new to running, it would also be a good idea to ice both knees immediately following your run and stretch.

It is best to set realistic goals for the New Year, and expect the results to be a long term project rather than trying to accomplish too much too soon. By stretching prior to exercise, giving your body enough rest, and icing joints following activity, you will significantly reduce the chance of injury and keep yourself on the right track to your fitness goals.