Prevent Overuse Injuries with Cross Training: Your Sport’s Solution

Prevent Overuse Injuries with Cross Training

If you’re consistently suffering from overuse injuries due to playing sports or repetitive job movements, athletic trainer Amanda Burton, MS, ATC, advises considering cross training. By adding variety to your fitness routine, you can give your muscles and joints a break from repeated movements that often cause overuse injuries. More than just an effective method for active recovery, cross training can boost overall strength, stamina, and resilience in both athletes and non-athletes. Amanda is a certified Athletic Trainer for Glynn County via the Southeast Georgia Health System Sports Medicine Program.

What Does Cross Training Involve?

Cross training incorporates diverse, low-impact physical activities into your workout routine. You could include activities like biking, walking, swimming, or jogging, or even resistance-based exercises like aqua walking. If your gym routine has become monotonous, switching up your exercises can prevent overuse injuries and also engage different muscle groups. Essential elements of cross training include strength training, flexibility exercises, and variation in activities.

Benefits of Cross Training

The greatest advantage of cross training is that it keeps your workouts diverse and exciting, helping avoid the mental fatigue that often leads to poor form and injuries. It also provides an array of options for maintaining fitness, irrespective of the weather or other external factors. For instance, if it’s too hot for your daily run, you can easily opt for an indoor treadmill workout or a refreshing swim.

Cross Training for Injury Recovery

For recovering athletes, cross training is a crucial part of the rehabilitation process. It aids in maintaining fitness while healing, preventing loss of muscle mass, tone, and endurance. Under the guidance of a physical therapist or certified athletic trainer, you can practice rehabilitative exercises and learn which activities to avoid and which ones are safe to perform.

Preventing Injuries with Cross Training

Amanda Burton has witnessed numerous instances of muscle strains, stress fractures, and tendinitis that could have been prevented through cross training. But apart from the evident physical benefits, she also recognizes the mental perks of changing up your workout. It can enhance attention, memory, and focus, keeping your body flexible and your mind sharp as you age. This is why she encourages cross training for both athletes and non-athletes alike.