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?
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.
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.
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
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
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
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
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.