Too Much of a Good Thing

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

When it comes to working out, you probably think that the more you can do, the better. That's true, but only up to a point -- there is such a thing as too much exercise. In fact, if you train too frequently or too intensely, not only will you impede your body's ability to recover, gain strength and improve fitness, but you could also injure yourself. That's why it's important to schedule easy workout days, as well as off days, into your cardio routine. Do these things and you can avoid these common over-training injuries.

Muscle strain. A little muscle soreness after exercising is normal and is a sign that your workouts are working. In most cases, muscle soreness reaches its peak at 48 hours and then starts to ease. But a more severe pull -- one that interferes with everyday life and lasts longer than a couple of days -- could be a sign that you're overdoing it. The fix: Apply ice to the area, rest until you're no longer sore and do some gentle stretching. And to prevent a strain or spasm going forward, make sure to warm up before beginning a workout and stretch afterward.

Shin splints. This inflammation of the muscle that surrounds your shin can be extremely painful. If you have shin splints, your best bet is to reduce the pace and duration of your runs for a while. Applying ice and taking an anti-inflammatory medication, such as aspirin or Advil, can help while the injury heals. To avoid a case of shin splints, be sure to stretch before you work out and warm up for five to 10 minutes before you hit your regular pace.

Bursitis. This swelling of the fluid-filled sacks around the joints can decrease your range of motion and cause pain. Ice it and avoid using or applying any pressure to the area (for instance, if it's your hip, try not to lay on it) for a while. You can prevent bursitis by using lighter weights when strength training or decreasing the repetitions. Warming up and stretching the joint before a workout and icing afterward can also help.

Tendonitis. An inflammation or irritation of a tendon, the tissue that connects muscle to bone, tendonitis causes pain around a joint, such as the elbow or shoulder. Again, rest and ice are your best aids for a speedy recovery. To avoid a repeat case, make sure to switch up your activities. Instead of running on the treadmill for every workout, try doing another activity, like swimming, for a day or two.

Joint Pain/Arthritis. Inflamed, swollen and painful joints can not only interfere with your workouts, but can make doing everyday things, like walking, sitting and lifting, difficult. If you're suffering from joint pain or arthritis, ice and elevate the area. You can also apply a compression wrap and rest the joint for a few days. To avoid achy joints in the future, warm up and choose lower-impact exercises, such as an elliptical or bike.