Yesterday, I spoke about Rest and how important it is, but also how and why I now prescribe rest in a training program for the majority of athletes.
As a quick recap the crux of why I don’t prescribe set weekly rest days or a back off week every month is because it kills long term consistency for one (you end up having more days off then you intend.. fact) and unplanned rest will naturally happen because of a little ‘big’ thing called LIFE!
Today I wanted to continue on this thought process with fatigue and how to avoid getting injured.
Injuries suck. But they do happen and there are ways we can better protect ourselves from them happening.
So it’s not news to anyone that most injuries we see are overuse due to the typical high levels of volume and even intensity and not looking after our bodies through self massage with the help of tools from places like https://www.gelliflex.com, etc.
But there are other ways that you probably haven’t thought about that can also lead you down the injury path.
Lack of sleep and not refuelling appropriately both cause fatigue and most injuries occur when the body is in a fatigued state.
Now this is a double edged sword because there is good fatigue where we have some fatigue on the body and then can learn to overcome set motor patterns thus becoming better… but …
When we get really tired, so tired, that form completely goes out the window and you have gotten your body into a deprived state due to not being appropriately recovered in all ways available to you.. This is when injuries occur.
Here’s some simple yet effective and non rocket science ways to ensure you stay injury free and stay at your best.
1. Get sleep. I’ll admit, this is a tough one for me and I’m far from perfect in the department, but there is a huge difference between 6 hours of sleep and 8. And the more pre midnight hours of zzz’s you get is exponentially better again.
2. Eat healthy foods duh but ensure you’re getting adequate post session (within 30 minutes) recovery fuel.
3. Warm up and cool downs matter greatly. Don’t rush this. The cooler the environment the longer it takes to get ready. In hot and humid climes, system warm up is much quicker. The cool down however is often neglected but extremely important.
4. Think about what you’re doing. Pay attention to your form and technique whether it be in swimming, riding or running. Try to not hold unnecessary tension by relaxing your jaw and shoulders.
5. Use all the available regen tools at your disposal. The Trigger Point Tools will work IF you use them regularly. Read daily. Have a 10 minute ice bath after your long runs or brick sessions.
6. If you’re coming from some downtime after injury, sickness or just some days off, you need to ease into the training. You will likely feel that you’re ‘on-fire’ and feel awesome. However going too hard here on a fresh body can do a lot more damage than good. Trust me on this.
Kristian “making it simple for you” Manietta