So in the last article in our series we spoke on the importance of total volume with particular focus on spikes in training in avoiding injury. Hopefully this already sparked some ideas on how to start modifying your training program to decrease risk of injury.
From a rehabilitation stand point we know that one of the greatest risk factors for getting injured is having a previous injury. Therefore from a rehabilitation perspective these rules are very important. As we rehabilitate from an injury we want to make sure we progress at a slow rate, build a high level of fitness and avoid spikes in training that could derail our rehabilitation.
That being said there are a bunch of other important considerations from a programming perspective that I think need to be implemented not only for performance but injury prevention. Check out the video below for a quick glimpse into the thought process for programming from a prevention standpoint.
For a more in depth article series on how to structure an off-season program to help prevent injury:
9 Critical Principles for a Successful and Injury Free Off-season
In case you haven’t realized it, I’ve been on a shoulder kick lately. This is because Dr. Dave Tilley from shiftmovementscience.com and myself have made a big new shoulder product to help physical therapists, coaches and athletes get out of shoulder pain, back to level high levels of performance and to stay pain free for the long run.
Next article the goal is to talk some modifications for training when people have shoulder pain. Stay tuned.
Dan Pope DPT, OCS, CSCS
The Ultimate Guide to Getting Out of Shoulder Pain and Back to Bench Press, Overhead Press and Olympic Lifts
The Best Exercises To Get Out of Low Back Pain and Back to Training
6 Causes of Extension Based Lower Back Pain in the Gym
The Ultimate Guide to Getting Out of Low Back Pain and Back to Squatting, Deadlifting and Olympic Lifts
Causes of Pain in the Front of the Shoulder When Pressing and How to Fix It
Keys to Fix and Prevent Shoulder Pain
Shoulder Impingement: Part 4 – The Thoracic Spine and Ribcage’s Role in Impingement
Shoulder Impingement: Part 3 – The Shoulder Blade’s Role in Impingement