September 4, 2017 | By admin |
Whilst tennis season is reaching a peak over here in Whitecraigs, the committed Squashers continue their matches all year round. And why not, with the Scottish weather being so unpredictable, at least they wont be rained off! But is it possible to have too much of a good thing? With a year-round season, continual load on the body without appropriate rest and recovery can give rise to dreaded injuries.
Overtraining , the result of too much sport-specific practice, has the potential to give rise to chronic overuse injuries. These injuries are often initially overlooked but could have the potential to be majorly troublesome in the long term. Prevenative action is the key.
One golden rule to help avoid injury is when increasing activity, is to do so by no more than 10% per week. This may be 10% further distance when running or 10% increase in weight on the leg press or 10% in the pool. This guideline is suitable for most people but if you are unfortunately prone to injury it may need to be adjusted to 3-5% increase. To help you take note of your progress, keep a detailed training log and use this to gauge your training threshold.
Additionally, to help maximise performance and reduce injury risk, incorporate some rest and recovery into your schedule. Recovery is abolutely essential to allow your muscles to regenerate and come back stronger. Remember, muscles don’t regenerate when you’re exercising; they actually repair while you’re sleeping and resting, so listen to your body.
Cross-training, which is when you train by doing a fitness workout different to your usual sport, is an excellent way to utilise different muscle groups which inevitably reduces injury risk. Swimming, cycling, Pilates or other exercise classes are amongst many options. It will not surprise you though that many athletes have negative connotations associated with cross training… they only do it after they are injured! However, cross training is a superb way to maximise sporting performance and help to keep you injury free. Perhaps you should consider incorporating it and varying your training schedule?
In the event of an injury, it is usual to maintain a certain level of activity and training. This can be very useful to enhance recovery but needs to be specifically tailored to each individual’s situation. Your Physiotherapist can advise you which intensity and type of activity is recommended at each stage of recovery.
If you have any questions on training schedules or any niggling injuries, then please call Physioflexx to book in for a consultation.