INJURIES… SOME THINGS WORTH CONSIDERING
Injuries. We see a lot. Dealing in the management and prevention of injuries has exposed those of us here at The Injury Clinic to an enormous amount. Every injury is different, because every client is different. Their injuries respond in different ways, recover in different ways and occur in different ways.
The successful management of injuries often requires a team approach…and the team at The Injury Clinic love both working with, and learning from each other to achieve the best outcome for our clients.
Here are three keys things to consider when looking to avoid and/or manage an injury (be it simple or complicated, persistent or acute) …
When looking at athletic injuries, training load is a huge contributor to injury risk. We are finding that increasingly often, load is not appropriately managed. This will increase risk of injury significantly. Appropriate load management is not easy. Regardless of whether you’re managing your own training, or you are under the guidance of a coach, there are a few key things to keep in mind.
- There is a definite association between training load and injury risk, but it’s not a simple one. There are a number of things to consider when looking at the relationship between load and injury, it’s not just a matter of the progression of weekly mileage. Important considerations include: intrinsic and extrinsic risk factors, internal and external load, acute: chronic load ratio etc. It’s not as simple as the higher the load the greater the risk.
- There are multiple risk factors that come together to cause an injury. These risk factors differ for each and every individual who participates in sport and exercise. When looking at risk factors we can have intrinsic (internal) risk factors that can be either modifiable or non-modifiable; and we can have extrinsic (external) risk factors.
- For an injury to occur, there needs to be an inciting event in which biomechanical stress exceeds tissue tolerance.
- When looking at the relationship between load and injury, workload is an important consideration, but not the only one. Workload is essentially the cumulative amount of stress placed on an individual from multiple training sessions and games over a period of time. It is inclusive of training and competition intensity, duration and frequency. Workload quantifies the demands imposed on an individual. Ideally training is prescribed in such a way that the individuals homeostasis is disrupted and optimal adaptation occurs during recovery. Appropriate prescription of training load is hard! Insufficient workloads fail to induce adaptation or result in detraining; Excessive loads induce maladaptation and over-training.
- There are positive and negative responses to training. The positive of adaptation, and the negative of stress and fatigue.
STRENGTH & CONDITIONING
There is a huge amount of evidence supporting strength and conditioning in the management and prevention of injuries.
Incorporating Strength & Conditioning into your training can:
- Help improve the tolerance of our tissues to load
- Address strength and movement discrepancies that may be contributing to injury and limiting performance
- Improve performance. Evidence supports well planned, periodised resistance training completed concurrently with endurance training to improve performance. Recent research has also demonstrated that strength training can lead to enhanced endurance capacity, especially when implementing heavy resistance strength based protocols.
DIET & NUTRITION
Energy availability and fatigue are often overlooked when addressing injuries, but, as we have learnt from Tim, it is one of the most important considerations to make. Poor energy availability is an imbalance between dietary intake and energy expenditure (food versus training). If energy availability is consistently restricted, we may not have enough energy to cover the costs of training, daily living and metabolic demands.
Fatigue can reduce our performance, impact on the quality of training sessions and result in poor recovery. It can also significantly increase our risk of injury and illness.
Nutritional factors contributing to fatigue include:
- Poor food choices
- Inadequate carbohydrate
- Poorly timed carbohydrate intake
- Insufficient energy intake
- Poor recovery strategies
If you’ve been struggling with injuries, or are looking to prevent them and give yourself every chance of achieving your goal…come and let the team at The Injury Clinic work with you!
For more information on the services offered at The Injury Clinic, please click HERE