So we’ve gone pretty far in depth recently about technique and how it may influence your risk of getting injured. What else is really important when it comes to injury prevention? Moderating training volume is incredibly important. As human beings our body’s can only handle so much volume of a given movement before we start to break down.
What’s cool about being a human being is that we’re adaptable and can build our body’s ability to handle additional training stress. We’ll refer to this as our “capacity”. Having a higher capacity is actually beneficial from an injury prevention standpoint. This simply means that the more an athlete is prepared for a given activity, the less likely they are to get hurt in that activity.
So from an injury prevention standpoint we certainly want to build capacity. However, there’s a challenge, we know that if we have any spikes in our training volume (a quick rise in training volume compared to what we’re used to) we’re more likely to get injured. I’ve written about this a bit in the past and if you want a more in depth explanation with some research, click HERE.
So the goal becomes a nice slow and progressive increase in training volumes to allow our bodies to fully adapt without succumbing to injury.
In general we want to make sure we slowly progress:
We can also build some additional capacity by adding in accessory work for muscle groups that are being stressed greatly in training:
Lastly, we’ll want to make sure we avoid training spikes. I made a quick video below to show some of the common mistakes I see that end up in jury. Check it out:
If you enjoyed this short clip then I wanted to let you know it’s part of a much longer webinar series included with subscription into my Fitness Pain Free Insiders Online Mentoring Program:
I created this series because coaches and personal trainers everywhere are working with athletes in pain every day of the week. This series will tell you exactly what to do (and what not to do) with these athletes so they can continue working towards their goals and prevent injuries in the long haul.
Gotta spike your training,
Dan Pope DPT, OCS, CSCS, CF L1
How to Assess Ankle Mobility and Considerations for Training
How to Use a Training Journal to Modify Training and Reduce Injury Risk
How to Use Tempo Training for Performance and Rehabbing Injuries
5 Easy Tricks to Try When Athletes Have Painful Pinchy Hips in the Bottom of a Squat
4 Easy Ways to Modify Bench Press and Overhead Press in Athletes With Shoulder Pain
A Super Simple Way to Modify Squats, Lunges and Step ups When People Have Knee Pain
Why It’s Imperative that Coaches Modify for Painful Athletes and How to Do It
How Exercise Heals Injury