When you overexert yourself, you demand more from your body than it can cope with at that moment. Muscles, tendons or joints are not given enough time to recover. This can lead to irritation, pain and stiffness.

Overuse does not always mean that something is broken. However, it does mean that the balance between exertion and recovery is probably not right.

If you take action in good time, your symptoms may improve and you can prevent them from getting worse.

Overuse injuries are not usually caused by a single factor. Often, it is a combination of factors that together place too much strain on the body.

Complaints may arise due to:

a too rapid increase in the intensity of sport or work;
abnormal foot position or abnormal gait;
a lot of walking or standing for long periods;
insufficient rest or recovery;
new or unsuitable shoes;
a different way of walking;
stiff or weak muscles;
exercising or walking on a hard surface;
excess weight;
a previous injury;
Stress and tension can also affect symptoms. When you are stressed, you often sleep less well and your body finds it harder to recover.

Symptoms vary from person to person. Often, overuse begins with a nagging or stiff sensation. The pain may worsen with movement and subside again after rest.

You may notice that:

walking, standing or exercising causes pain more quickly;
if your foot, ankle or leg feels stiff or tired;
the pain increases after a busy day;
otherwise you’ll walk around to avoid pain;
there is sometimes slight swelling or warmth;
is sensitive to starting after a rest.

A healthy lifestyle can influence the onset and recovery from overexertion. Overexertion occurs when the strain placed on the body exceeds what it can cope with at that moment. Recovery, sleep, nutrition and a well-structured programme of activities play an important role in this.

Regular exercise helps to strengthen muscles, tendons and joints. It is important not to avoid exercise altogether. Rest may be necessary for a short time, but the body actually becomes stronger by gradually building up exercise.

Mental health also plays a part. Stress, anxiety or pressure to perform can cause someone to recover less effectively or to push themselves too hard too soon. Fear of pain, on the other hand, can cause someone to move too little. Both can prolong symptoms. Our lifestyle coaches can work with you to identify lifestyle changes that may help reduce your symptoms or make them more manageable. When symptoms affect your work or daily activities, our occupational therapists contribute ideas on practical adjustments.

There is a lot you can do yourself to reduce strain. The most important thing is to temporarily reduce the strain and then gradually build it up again.

To reduce symptoms, you can:

adjust your activities if the pain increases;
build up your sport or training more gradually;
allow sufficient time for recovery;
wear sturdy shoes that fit your feet;
don’t put up with pain for too long;
carry on doing gentle movements if that feels right;
keep an eye on your limits.

Our podiatrists investigate the causes of the strain. We examine the position of your feet and your gait. The podiatrist also assesses the strain on your muscles and joints, as well as your daily activities.

Treatment may consist of:

shoe advice;
podiatry insoles to distribute pressure more evenly;
tape to provide temporary support;
advice on exercise, sport or workload;
exercises for strength, stability or flexibility;
collaboration with a physiotherapist or occupational therapist.

Together, we’ll look at what suits your symptoms and what you need in your daily life.

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