Explanation

Overworking your muscles and joints during exercise is generally referred to as an overuse injury or overtraining. There are many types of overuse injuries, ranging from inflammation of the soft tissues that support your joints to microscopic tears in the muscles. Common overuse injuries include shin splints, tendinitis and muscle strains. A non-specific type of post-exercise pain is called delayed onset muscle soreness, or DOMS. Unlike other overuse injuries, DOMS isn't always restricted to just one area of the body but may occur as a more widespread ache after working out.

Causes

Repetitive motion is a major cause of overuse injuries. Performing the same movement over and over puts excess strain on the joints and muscles. Athletes who do not schedule rest days into their workout regimens may be more likely to incur repetitive motion injuries because their bodies just don't have time to recover from a series of heavy workouts.

Management

American College of Rheumatology Research and Education Foundation rheumatologist James O’Dell explains that working through mild pain is usually fine for most people, but severe joint pain is your body's way of telling you to focus on another area for a while. If your shoulder hurts after a weightlifting session, work out your lower body for the next few days. Persistent joint pain can be an indicator that you probably need to adjust the intensity of your workout or to change to a different activity that is less harsh on your joints. Consult your doctor if pain persists after exercise and does not respond to rest and over-the-counter pain relievers.

Prevention

Pacing yourself during a workout can help prevent overworking your joints and muscles. While the CDC recommends 75 to 150 minutes of aerobic exercise weekly, work your way up to that amount of time gradually if you are not accustomed to physical activity. Increase running or cycling mileage at a rate of no more than 10 percent each week to prevent strains and other overuse injuries. Learn the correct technique for your sport, too. Swinging a golf club incorrectly, for example, can cause you to strain muscles or hyperextend joints.