Understanding Overuse Injuries: Are You Training Too Much?

Introduction

You’re pushing hard in your training, chasing new personal bests—and suddenly, your body starts sending warning signs. Nagging aches, stiffness, or soreness that won’t quite go away. Sound familiar? You could be facing an overuse injury—one of the most common and frustrating setbacks for active people.

Let’s break down what overuse injuries are, how to spot them early, and most importantly, how to prevent them from derailing your progress.

What Are Overuse Injuries?

Unlike acute injuries (think: ankle sprains or fractures), overuse injuries develop gradually over time. They’re caused by repetitive micro-trauma to muscles, tendons, bones, or joints—usually when the intensity, frequency, or duration of your activity increases too quickly.

Common overuse injuries include:

• Tendinitis (e.g., Achilles, rotator cuff)

• Stress fractures

• Shin splints

• Tennis/golfer’s elbow

• Runner’s knee (patellofemoral pain syndrome)

  
  

Why Do Overuse Injuries Happen?

Overuse injuries are typically the result of doing too much, too soon, with too little recovery. Some key risk factors include:

• Rapidly increasing your training volume or intensity

• Poor technique or biomechanics

• Muscle imbalances or weakness

• Inadequate rest between sessions

• Training on hard or uneven surfaces

• Wearing inappropriate or worn-out footwear

  
  

Warning Signs to Watch For

Don’t ignore these early red flags:

• Persistent soreness or stiffness that lingers between sessions

• Swelling or tenderness around a joint or muscle

• Decreased performance or endurance

• Pain that worsens with activity and eases with rest—but keeps coming back

  
  

Pro tip: If pain lasts more than a few days or starts affecting your movement, it’s time to seek professional advice.

How to Prevent Overuse Injuries

Good news—you can take simple steps to avoid overuse injuries while still making progress! Here’s how:

✅ Follow the 10% rule: Increase your training load (distance, intensity, time) by no more than 10% per week.

✅ Cross-train: Mix up your routine to avoid repetitive strain—e.g., swap a run for a swim or cycle session.

✅ Prioritise recovery: Rest days are not lazy days—they’re when your body repairs and grows stronger.

✅ Work on strength and flexibility: Regular strength training and mobility work can correct imbalances and protect joints.

✅ Listen to your body: Pain is a signal, not a challenge. Respect it.

How TMacLife Can Help

At TMacLife, we specialise in identifying and treating overuse injuries early—before they become chronic problems. Through detailed assessments, we uncover the root cause of your issue and build a tailored rehab plan to get you back to your best, stronger than before.

💬 Think you might be overtraining? Book a recovery assessment with us today and stay on track—injury-free.