Friday Fitness: Learning the Hard Way about Injury Prevention

When I pick an adjective to describe myself, I’d probably go with energetic. For those of you who’ve trained with me, attended one of my treading classes or simply had a conversation with me, you’re probably thinking energetic is an understatement. Too restrained, I agree.

There tend to be points in our lives that we have to take a good hard look at ourselves and ask … are we being honest? I fully believe that being honest with yourself and the people around you is the most important priority in life. That said, when I sustained a stress fracture roughly 3 weeks ago (induced from too much running) I thought it was the end of the world. It took me out of the Savannah Rock N Roll Marathon, a race that I was training several months for along with Fitness Director Adam Martin. I went to the pre-race expo knowing I wasn’t going to be able to run the next day and it was one of the toughest experiences of my life. Thousands of people excited to run the next day, but there I was in my black boot. I think this was the point that it hit me and I said to myself never again.

I have to admit, I love running; I love pushing myself to its very limits, but what I’ve learned over the last three weeks is that no matter how much you love something you have to find balance. When it comes to exercise, your body needs rest and recovery—craves it at times. Even the most elite of athletes take time off. Rest is the time where your body actually makes the adaptations. As humans, it’s difficult for us to comprehend not always doing something. We think that if we aren’t taking action we’re no being productive. The fact of the matter is that nobody can continue to lose weight, increase their fitness level, or do what they love if they’re stuck on the sidelines with an injury. I mean, how frustrating is it that? In my case, it was my fault.

The takeaway is this: No matter how much you love something or want something take a step back and use the practical side of your brain. Train smarter by slowing down and listening to what’s actually going on, and above all doing more isn’t always better.

As you can tell, rest and recovery is the Friday Fitness perspective this week. Check out my top two tips and the video below. You’ll easily ward off any of the big five overuse injuries. Stress fractures no more!

 

 

#1 Implement Myofascial Release Daily: This is a stretching technique that results in the softening and lengthening (release) of the fascia and breaks down scar tissue between skin, muscles and bones. Implement by using a foam roller or what’s called “Trigger Points” with a tennis ball or lacrosse ball.

#2 Listen to Your Body for a Faster Recovery: I now know that the most important thing you can do to recovery is to listen to your body. The night before I sustained the stress fracture I did feel something going on in that foot. Even during the 10K race, I ran the last 4 miles with the shooting pain from the broken metatarsal. By paying attention, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings (I do this all the time) or we dismiss them with our own self talk ("I can't be tired, I’m fine.”)

10 Tips for Injury Prevention

Follow these 10 tips for injury prevention - and stay off the bench!

1.        Make sure you have the proper shoes – Today’s running shoes come in three types; cushion, stability and motion control.  If you have a low arch or pronation you should be wearing a shoes with some support.  Consult with a professional for the best advice. 

2.       Keep a neutral spine while weightlifting – To do so you should squeeze your belly button toward your spine and tighten your glutes simultaneously.

3.       Drink water before, during and after exercise – You should drink 8 ounces of water before, 8 ounces for every hour of exercise and 8 ounces of water after the bout of exercise.

4.       Start slow and build slow while lifting weights – You should always change the sets or repetitions before you change the weight.

5.       Warm-Up and Cool-Down – Spend 5 -10 minutes warming up and cooling down.  This will help increase blood flow to the target muscles, making them more pliable.

6.       Stretch – This will help loosen your muscles prior to exercise giving them slightly more elasticity.  Watch my video on the basic stretches here.

7.       Don’t believe the “No pain, No gain theory” – When resistance training your body needs 24-48 hours to recover.

8.       Avoid holding your breath during strength training – This will increase your blood pressure and may cause you to become light headed.

9.       Be aware of environmental factors – Make sure to dress appropriately for the climate and bring plenty of water.  In warm weather wear light clothing to allow your body to breath.  In cold weather wear layers.

10.   LISTEN TO YOUR BODY – It is an incredible indicator of the intensity of your workout.  Your body will tell you when you should slow down or speed up, it’s when our brain impedes that we begin to experience problems.

Follow these tips and you are sure to keep in tip-top shape!