Anyone who tells you that injuries can be prevented is either lying or stupid. Unless you’re covered in bubble wrap and never leave the house, experiencing some kind of bodily damage is an inevitable part of life. Although you can’t avoid injuries in totality, there are steps you can take to mitigate the risk and severity. So stop foam rolling and stretching for an hour prior to your workouts and read below. You’ll learn what methods actually reduce injury risk and how to recover quickly when one happens to you.
Lack Of Sleep Can Lead To Injuries
Sleep does amazing things to the body. Those hours we spend in bed every night give our muscles, tendons and bones a chance to regenerate and repair themselves after a long day. Not only is a lack of sleep bad for our mood, it significantly increases our risk of injury. Scientists can even predict roughly how many injuries a team of basketball players will experience in a season based on their sleeping habits. According to the research, those running on four hours of sleep are 153% more likely to get injured compared to those getting the recommended seven. This is likely because being tired makes us careless and less attentive to detail. Your mind is less able to focus on the proper execution of a deadlift if it’s struggling to stay awake. Although the number of hours one needs to sleep will vary depending on the individual, studies show that anything less than seven makes you far more likely to hurt yourself when training. Don’t waste time looking up the best injury prevention mobility routines if you’re barely meeting your minimum sleep requirements. Put your phone down and prioritise getting to bed earlier. Your body will perform better as a result.
Make Sure To Warm Up Correctly
Although it’s contentious whether warm ups actually improve your workout or not, the majority of the research suggests they do more good than harm. Studies show that getting your heart rate and body temperature up before performing more taxing exercises reduces the likelihood of injury and improves your range of motion. The purpose of a warm up is to activate, not annihilate. Pick two or three short, effective exercises. Anything that loosens you up and increases blood flow will do the trick. Make sure to perform them well and don’t overexert yourself. If your main workout consists of heavy squats, a low intensity cycle followed by some dynamic hip opener stretches would be ideal. Your body should feel primed and ready to go, not drained and knackered. Don’t be that person who exhausts themself before the workout has even begun but also avoid going straight into a heavy set without limbering up first. Proper preparation prevents poor performance (and reduces injuries too!).
Don’t Exceed Maximum Recoverable Volume
Being in the gym seven days a week and hashtagging #NODAYSOFF might make you feel initially superior but this feeling will expire when you eventually damage yourself. Those wanting to stay in tip top shape must manage their training load intelligently. The human body can only handle a certain amount of physical exercise in a week. This is sometimes referred to as “maximum recoverable volume”. Pushing yourself harder than necessary, especially when stressed, is a surefire way to give yourself an injury and potentially prevent you from doing any training at all. If you’re experiencing muscle soreness after every workout, feeling run down and not seeing an improvement in performance then it’s likely you’re overtraining or burning the candle at both ends. Going to the gym is supposed to make your body more resilient, not less. For those who tend to exceed their maximum recoverable volume week after week, slow down and work smarter, not harder. Not only will your feelings of fatigue reduce, your risk of injury will too.
Your Mindset Matters
Your mind and body are not separate entities. People dealing with psychological stress are far more susceptible to injury than those with a positive mindset. Studies done on athletes show they are far more likely to hurt themselves when experiencing stressful life events. This is especially the case for those who lack social support. One reason this occurs is because stressed out brains react slower to physical stimuli and have impaired judgement. It’s harder to focus on performing a heavy clean and press if you’re busy thinking about the fight you had with your partner last night. Excessive psychological stress even slows down your body’s ability to heal physical wounds so make sure your mindset is on point before going in for a heavy workout. Ask yourself how you’re feeling mentally before going into a training session. If you are emotionally drained, keep your workout light and don’t do exercises that require 100% focus. As they say, the body achieves what the mind believes.
How To Bounce Back From Injury
If you are dealing with an injury, the three most important pillars to focus on are positive mindset, rehabilitation exercises and good nutrition. As mentioned above, psychological stress slows down recovery. If your mind isn’t right, your body won’t be either. Surround yourself with good people and challenge yourself to practise more gratitude. It’s also essential to keep moving in a way that facilitates recovery. Working with a professional may be necessary so get an expert opinion and do those rehab exercises, even if they feel tedious. Finally, the importance of good nutrition can’t be emphasised enough. You might not be training as hard as usual but this doesn’t give you a free pass to eat junk. Adequate calorie and protein intake is even more important when you’re damaged and broken. Stick to a regular eating routine and prioritise high protein foods like yoghurt, chicken, eggs and whey. Studies show that omega-3 supplements can also be of significant benefit to the injured athlete. So stock up on salmon, eggs, NZProtein powder and fish oil tablets. You’ll be back on your game before you know it.
Conclusion
Injuries are not 100% preventable and they are far more likely to occur when you’re in a physically and psychologically stressed out state. Nail your sleep, warm ups and mindset if you wish to keep your chances of getting one low. If you do eventually injure yourself, don’t get too down about it. See it as an opportunity to work on new things, practise positivity and sharpen up on your nutrition.
Written by Lauren Carruthers.