Overuse Pain Patient Handout


Overuse pain is one of the most common forms of musculoskeletal pain. Muscles and joints of the body do not receive proper blood flow or oxygen. The lack of oxygen allows acid and chemicals to build up in the muscles and joints, causing local tissue irritation and pain.


  • In the end stages of healing, blood supply is minimal, and regular movement to the end of your range of movement is necessary to encourage blood flow to the tissue. This blood flow is necessary to finalize the tissue’s healing, repair, and recovery.
  • Maintaining muscles or joints in the same position without change does not allow the tissues to get proper circulation and oxygen. Positions maintained for longer than an hour can cause overuse pain, especially if done on a regular basis.
  • Moving muscles and joints repetitively in the same direction without taking a break prevents the tissues from getting proper circulation and oxygen. Moving tissues for longer than an hour in the same direction can cause overuse pain, especially if done on a regular basis. The tissues may not be strong and healthy enough for this continued stress.


  • The pain comes and goes and is usually located in one area of the body.
  • The pain often starts for no apparent reason; you may be unable to remember a trauma or injury, or the injury may have occurred over a month ago.
  • The pain usually worsens as the day or week goes on.
  • You may describe the pain as tightness, weakness, or fatigue.


1) Recognize and change the position or movement that causes the pain.

  • Take a break from positions sustained for more than 60 minutes; a break may consist of simply of moving out of the posture for several repetitions and then readjusting the position to continue work.
  • Take a break from doing movements in the same direction for more than 60 minutes; a break may consist simply of moving in the opposite direction 10 times and then resuming the original movement.
  • For example, sustaining your wrists in certain positions while typing at the computer may not hurt for short periods, but sustaining those positions for longer periods may cause pain, ad doing this day after day may have a cumulative effect that causes pain. Move your wrists out of sustained positions into the opposite direction or position.

2) Choose a “movement pill,” or movement that alleviates stress on tissue that causes pain and perform it 2 to 4 times a day.

  • Manage your pain with the movement pill. Your pill may be as simple as moving out of the sustained position several times into the opposite direction.
  • Seek the help of ICT Muscle & Joint Clinic to get specific instructions about proper body mechanics and energy –efficient positions and postures to complete daily tasks.
  • For example, if you feel back pain after working at the computer for 3 hours, you can use the movement pill of standing up and bending backward several times to increase the blood flow to that area. Take this pill (backward bending) every hour; it may even prevent the pain from occurring at all.

3) Consider using heat for relief when overuse pain occurs.

  • Use heat to promote blood flow and ice to decrease blood flow. Increased blood flow promotes healing.
  • Apply heat using a hot water bottle, heat wrap, or hot shower. The heat should always feel comfortable.
  • For example, if you work on an assembly line and perform the same movement for 8 hours a day, at the end of each shift your back will be tired. Use heat at home and motions nut used during the day to reduce your pain and restore the tissue to a healthy balance.


Anti-inflammatory medications typically are not effective in treating overuse pain. Keep an open line of communication with us and your family medical physician on progress throughout your treatment plan. 


By accepting you will be accessing a service provided by a third-party external to https://www.ictmjc.com/

Have a Question?

Do you have a question about chiropractic care, fitness or nutrition?  We would love to hear from you, and we might even turn your question into our next blog post!

Ask a Question

Blog Topics

#RunningPain stress #growingwichita Lifting #Wichita Glute Muscles #bellybreathing health foot pain Shoes Recovery Lumbar Roll sports community physical therapy childbearing healthcare sport injuries Heel Pain Toe Mechanics Crossfit ICT #deepsquat muscletherapy Mid-Back Pain allergies WestWichitaChiropractor Yoga WichitaChiropractor home stretches Wet Needling Exercise Dry Needling Pain Self Help #freemuscletherapy mental health parenting membership plan Rhomboid Muscles bodyawareness Squat PlantarFasciitis toe functionality Conditioning dairy free Healing doula Myofascial Release movement screen 2018 SportsInjury Cupping Therapy Mobility Drill Headaches kansas How to reduce pain Disc Herniation SportsRehab test Top 5 RunningShoes squats Core Strength Chiropractic motorpatterns Accupuncture Plateau BackPain Latissimus Dorsi ChiropracticOffice crossfit Fitness Class BeginningExercise Squats HamstringStrain Foot Pain SportsChiropractor running Payment Adductors treatment options Pectoralis Muscles Adjustment knee health Inner Thigh knee function #KneePain MRI awareness conditioning elbow pain Gym pregnancy chiropractor Fitness chiropractors Myths FoamRollingFriday Pain Management Insurance #hipstrength Physical Therapy Shoulder 1MillionCups foot complaint Strain tummytime functional chiropractor Cost #localbusiness Shoulder Pain entrepreneur Mobility Grand Opening chiropractic FAQ Handout Understanding Pain GroupTraining Rolling Patterns performance rollingpatterns squat adjustment race stability development guest blog Movement #somethingsbrewingict #localfarmers Orthotics Rehabilitation Membership Plan #Running #races Healthcare GoTime rehabilitation crawling Conservative Care DNS orthotics Education Sitting Posture esports Soft Tissue Therapy Elbow Pain Seek Chiropractor gaming weekend Company Announcements knee pain Compression Sleeves sara skiles bodyweight lifting disc herniation Treatment Options wichita knee joint WestWichita Hip Flexors Performance Inflammation Taping Home Stretches patriotic tag2 plantar fasciitis rhomboid muscles mechanics Tension DryNeedling Neurology ShoeShopping ICTrunning myths Breathing seminar Equipment Body Awareness Information pain management 5K Sprinting #FootPain ChiropracticPhysician #wholefoods Feet postpartum FootExercise Running WSU Functional Core #HipPain #1millioncupsict Limitation Acupuncture Foam Rolling Health Massage Wichita Low Back Pain culture inflammation Nerve Pain Stop Light Sitting Help

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.