Why Doing Too Much Too Soon Is A Recipe For Injury
We recently had the opportunity to sit down with Ross Kees of Kees Chiropratic in Franklin, TN. In addition to being a chiropractor and successful small business owner, Ross is also an active athlete, father, husband and all-around great guy. Ross helps his clients maintain an active lifestyle with less pain. In this article, Ross discusses the importance of gradual entry into new endeavors in order to avoid injury. He advises allowing your body a “ramp up” period to adjust. We think that’s great advice. Read for yourself!
TOO MUCH TOO QUICKLY: Guest blog by Ross Kees, DC, CSCS
Good day to you all!
Today I want to touch on something that I see quite often in the clinic as the main driver to someone's symptoms and/or pain;
DOING TOO MUCH TOO QUICKLY AFTER DOING TOO LITTLE FOR TOO LONG.
When we try something new or do an activity that we have not done for an extended period of time (sometimes as little as 1 week), we must give ourselves some time to build up to the required intensity/volume - a "ramp up", if you will - otherwise we may be placing ourselves in a higher risk category for injury.
A perfect example of this occurred this last year: Spring break comes along and students get to take a nice 10-day vacation. During this time most student-athletes will often use it as a complete break from exercise, unfortunately, many of them are right in the middle of their season or off-season training. Upon returning to school after over a week of relative inactivity, these athletes jump right back into performing their sport/training at the same intensity/volume/load as they did before a week of nothing; this situation can certainly place an athlete into a higher (all relative, of course) risk category for musculoskeletal injury. So the week following spring break last year, I had 5 high school athletes come in with hamstring tears... let that sink in. The great thing is we were able to help these kids successfully manage their injuries but also improve their strength and coordination in the lower extremities to reduce the future risk of re-injury.
We also see this quite frequently when someone begins a new gym, a new job, or even just going back to school. These will both add new stresses to your life and if not progressed properly, may lead to increased injury risk.
Now... this is not to say you are weak or vulnerable, your body is incredibly resilient and adaptable, but we need to provide it adequate time to adjust (I promise this was not an intended pun, however, I did just have another child so my dad-jokes are getting quite fine-tuned) to the stresses we place on it, otherwise we risk being "side-lined" for a couple of days - to several weeks - as our body recoups. The adjustment period can honestly be as short as one day where we focus on ramping up the intensity/stressor instead of just going full on head first into it.
If you have started something new (workout program, sport, job, morning commute, etc) or plan to, let us know and we can suggest techniques aimed to reduce the chance you experience any sort of negative feedback from the new stressor.
Have a great day!