How to Reach High Performance Goals Without Causing Long Term Damage

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Do you have a goal to run a marathon this year?

. . . a triathlon or even Iron Man?

 

Do you participate in a competitive sports league

or aim to take that next level boot camp class?

 

When you have high performance goals like this,

you are going to put out as much effort as humanly

possible.Unfortunately, this type of high intensity

training often leads to burn out or injury.

 

If injury doesn't occur during the season of training,

there still may be long term effects on the body.

The late effects of minor strains and sprains can be

joint stiffness, swelling, and pain as the athlete ages.

 

Is it possible to reach these high performance goals

without causing long term damage?

Absolutely!

 

There is a safer but equally demanding way to

produce your outcome while still taking precautions

to prevent injury and breakdown of the body.

 

The key is to finding the sweet spot between under

training and over training.   Your body must be well

prepared but not burned out for competition.  This

is best achieved when we pay close attention to

technique and progress our training gradually.

 

Let's discuss a few tips to train and compete at a

high level without signing up for pain and disability

during your retirement years.

 

 

ALWAYS WARM UP 

 

Training must always start with a warm up.  Many

new athletes are injured when they are in a hurry

to get started.  Warm ups must incorporate dynamic

movement, preferably moving similarly to how you

will in training.  This allows for a review of safe

technique for both your mind and muscles.

 

 

SLEEP

 

Athletes have specific plans for physical conditioning

and good nutrition but often overlook the recovery

period.  If you aren't getting enough sleep, your body

doesn't have sufficient time to regenerate cells and

repair from the damage done during training.  Over

time, this adds up to more injuries, inflammation,

and down the road an increased chance of arthritis.

 

IMBALANCE

 

A healthy body ready for competition must be in

balance.  That means equally stable and mobile.

Athletes that solely focus on building strength will

end up with inefficient movement and long term

damage.

 

The solution is screening for bad mechanics, muscle

tightness, and lack of stability.  Where weak links are

found, an integrated program to correct these must

emphasize balanced movement skills.

 

 

Own Your Results

 

What do you do when aches and pain limit training,

your goals aren't being met, or injury does occur?

The next best step is to own your results and not

pass the blame.

 

Ask yourself: What am I doing wrong? and How can

I fix it?  The quicker you correct your training

mistakes and minor injuries, the less likely they are

to land you on the sidelines (of the game or your

daily life).

 

 

RECOVER APPROPRIATELY

 

Finally, when injury does occur or soreness is

limiting your progress you must recover

appropriately.  However, this doesn't always mean

you must stop training.

 

Many treatments we implement can be done

while you continue your training schedule.  Again,

the earlier it is addressed the less likely you are to

need to sit out. . . and the lower your risk

permanent damage.  

 

While each injury is unique, treating injuries to

their fullest recovery can minimize harmful long

term outcomes. This means finishing a treatment

plan even after initial pain is managed for complete

recovery.

 

CONCLUSION

 

Preventing long term effects of training is more

than an off day or post workout shake. It is

primarily about optimizing movement patterns and

improving regeneration.  It is a mindset of

integrating your recovery strategies into your every

day life .  .  .  soft tissue work, stretching, recovery,

and corrective strategies.

 

We provide both evaluation and treatment for high

performance athletes to stay in the game and

prevent future damage. Through functional

movement screens and various hands on techniques

to correct movement patterns, aid recovery, and

improve performance we are here to help you not

just with your next goal, but the long game of life.

 

Concerned about the long term implications of your

training?  Have a FREE discussion with one of our

Orthopedic Physical Therapists today.

Click HERE to set up a call.