Lockdown life. Like almost everyone out there, I am well over this lockdown!
It is a well-known fact that exercise is key to maintaining mental and physical health. This is highlighted in lockdown when most of us are facing stresses we are often under prepared for; exercise can be our time, a time to look after ourselves and get some “me” time.
I certainly encourage you to make the most of the chance to exercise and want to offer some tips on how to avoid lock-down injuries.
Risk Factors
Injuries occur when tissue is overloaded to breaking point. The most common ways this happens include:
- Acute overload due to unavoidable force (falling over, dodging someone while running, bike crash etc.)
- Acute overload due to “avoidable” force (deciding to sprint upstairs and tearing a hammy, tearing calf while skipping etc.)
- Chronic/sub-acute overload
o Poor technique or equipment (Achilles pain from running, shoulder swimming etc.)
o Unchecked or dramatic increase in load (running every day, press up challenges, new sports)
All the above situations have a variety of controllable and uncontrollable variables. But from experience in previous lockdowns, we can focus on two common errors.
#1. Training every day. We get it, lockdown is boring, summer is only 4 months away and the fridge is taking a hammering. The issue is, most of us aren’t used to this type of loading, so we set ourselves up for injury. Solution: build your weekly load slowly, listen to your body and take some rest or light days.
#2. Single task training. Who doesn’t love a challenge?! Again, the issue is dramatic overload. We need balance and the body needs time to adapt. So, like #1 the Solution: take some rest days, or build into it slowly. Maybe get into sourdough if you need a challenge?
What to do?
- Vary it up. Change the intensity, type and duration of training through the week.
- Gradual progression of load.
- Listen to your body. If it needs a de-load, give it one.
- Got an injury? Touch base with the team at Fixed to see what’s best for your situation. Telehealth appointments are live!
- James Sincock
