No one wants an injury.
It’s often painful. It can slow down your potential to achieve results and, frankly, it’s just very annoying!
You must know the feeling. You’re motivated, pumped and ready to make this time, the time when you are going to stick to a plan and get the body you want.
Then it happens. A click, a crack, a pop.
The little niggle you felt creeping on over the past couple of weeks finally gives in and brings you to your knees, grimacing in pain.
At first, you question whether or not it’s something serious. Next thing you know, you’re calling an Uber to take you back home from the gym.
What can you change right now in your training to reduce your risk of injury?
Here are our top six recommendations:
1. “Failure to Prepare, Preparing to Fail.”
Planning your training can help you track both volume and rest periods.
Too much volume, without adequate rest and recovery, is a recipe for overuse. Verses too little volume and you’re aren’t going to make any progress.
We don’t want that. We want long-term progression.
An essential factor in your long-term progression is to plan for periods of progressive overload (adding volume) and also periods of detraining and rest.
When was the last time you took a week off training? Try it.
Then start training again and tell us about the change in your performance.
2. Go Slow on Progressions
Now I hear you say? “But don’t we want the best results in the quickest time? How will going slow help us?”
Well, you see whilst, yes, we need to achieve progressive overload in our training. There is only so much we can take at one time without the cracks starting to show.
Unfortunately, no matter how fast you’d like to change, your body can only adapt in tiny steps.
A little stress is a good thing – too much is not.
Start small. Progress small. Keep improving.
We often tell our clients to aim for the 1% improvements each week and to even leave a little left in the tank of certain workouts.
3. It’s not what you did, it’s HOW you did it.
Look, no one is perfect.
We are all unique, and the same can be said for how we perform exercises.
Your body is a complex structure with a hell of a lot going on in the way of bones, tissue, nervous systems etc.
You need to realise that this isn’t a one size fits all approach to being specific with your exercise execution.
Don’t get sucked into the Insta booty builder workout to follow. Customise individual exercises to suit your needs.
For example, if you get in a squat to work your quads, however, you have restricted ankle mobility and long femurs (long legs), then chances are you are going to it hard to work these muscles. Verse a person with excellent ankle mobility and short femurs. These have the potential to find this exercise more beneficial for growing their quads.
4. It’s NOT about how LOW you can go.
No matter what exercises you select to do. Your body will only be able to perform it to a given range of movement, whilst maintaining tension on the target areas.
Here is one for you.
Let’s say you want to include a dumbbell bench press into a training plan. A great way to test out how much range you should be using would be to try the following steps:
Grab a stick in the same way you would perform a bench press.
Slowly pull the stick towards your chest.
See how close you can bring it to your chest without your shoulder rolling forwards.
That’s the range you should be working in when you start to pick up the weights.
Any more than that and you’re going to start using joint and connective tissue to move the weight, meaning… you guessed it, folks. Your likelihood of injury will increase.
5. Don’t be a hero
I get it. You’re finally getting your head around this training stuff. You’ve found a good routine. You want to push hard, faster and get stronger.
However, you need to take a breath sometimes and recognise when you should be taking some rest and recovery time.
Your progress isn’t going to be linear.
There will be ups and downs. So knowing when to slow things down and prioritise recovery is vital.
Managing nutrition, sleep and stress at all times will be vital at maintaining a high level of performance and preventing injury.
6. Keep Control
Without a doubt, the most common mistake I see with new clients starting ours is the lack of control when it comes to executing exercises.
Muscles do not understand how many reps you do. They understand the tension applied.
It reduces the risk of exceeding your range of motion, and therefore the risk of injury.
In addition to this, reducing speed can have a massive impact on your physique and performance
Learn about Tempo.
Slow it down! Try using a 220.127.116.11 or even 18.104.22.168 tempo.
Are you struggling with injuries or training?
Book in for a consultation via the button below.