To this very day, It ceases to amaze me how many endurance athletes AHEM!! RUNNERS *Cough* TRIATHLETES, train through moderate-to-serious injuries.
I'm not talking a slightly sprained ankle here, or a little stiff/sore shoulders there, but rather, pretty significant stuff (think major Plantar Fasciitis, frozen shoulder). Over the course of the last month, I have come in contact with a few atheltes (two of whom are HVT athletes), who have fairly significant injuries, but due to the "More is more" attitude, have really dug themselves into holes.
As a coach, I find this as one of, if not THE, biggest obstacle in coaching/training.
As an athlete, having suffered 2 significant injuries myself, I kinda/sorta understand.
I remember the days of crutching around campus, and heading to the weightroom as soon as the doctor told me i could load-bear 50% of my wieght.....And performing a full upper-body workout, benchpress and all.....Unfortunately, I also remember the prolonged recovery time I faced because of it. I missed half the season, instead of just the pre-season. Boy, did that one suck.
I want everyone out there reading this to know, that when you are injured, ESPECIALLY when you have persistent pain, loss or range of motion about a joint, pain while sleeping, sharp/stabbing pain, pain that radiates, that these are NOT times to "man up" or "tough it out". These are times to seek professional medical attention; be it Physical Therapist, Orthopedist, or PCP, your best bet is to seek advice and guidance.
Unlike runners, Triathletes are lucky enough to have 3 sports to choose from. However, it seems more often than naught, that the triathletes primary source of injury is running (swimming is a close second, in my opinion).
Unfortunately, many triathletes are so focused on that run, that they panic about getting their run workouts in. The triathletes anxiety ensues, and "what if, what if, what if" abounds-a-plenty. Anxious nights turn into poor excuses for attempted runs, which lead to further injury of the site.
****at this point I appologise for picking on runners and triathletes****
What so many people fail to realize, or forget, is that EVERYTHING ties together, because you're all one piece.
Poor bio-mechanics, especially in running, leads to joint mal-alignment, with can lead to muscle over-use/ under-utilization, which can lead to skeletal-musculo issues in both the short, and long term.
So how does one continue to build their fitness to reach their event, without injury/ further injury?
Well, the solution is simple: Listen to your body, NOT your brain.
I'll borrow an example from a great book I read. We, as "advanced" intellectual beings, are capable of thinking through situations, developing outcomes based on our, and others, past experiences, our biggest dreams/ aspirations, and our worst nightmares/fears.
However, there are 2 major drivers in this process:
1. Emotion. we'll call it the Elephant
2. Rational thought. We'll call him the rider
what comes to mind when we think of an elephant?
Big. Strong. Does what it wants (unless we treat it nicely)
What comes to mind when we think of a big muscular person?
Big. Strong.
But when we put the elephant next to the big strong person, the person is meek in comparison.
While the person can lead the elephant, as long as the elephant allows/wants. However, when the elephant decides it doesn't want to do what the big, strong muscular person wants, the person can push and pull until exhausted, but is lucky if he gets the elephant to move an inch.
Emotion and rationale work exactly the same.
What we as endurance athletes, need to understand, is that a little time off can have huge reward. But we HAVE to listen! Time and again, our emotions get in the way:
"This is my qualifier for Kona! I can't take time off, because if I take time off, i'll be behind Schedule!"
"I'm supposed to run this marathon with my best friend who's flying in all the way from California to run it with me!"
"I promised my family I wouldn't fail, I'm not going to let this slow me down"
"I'll rub dirt in it, take a lap, and I'll tought it out".
Sorry my friends, but isn't a prolonged hiatus from the sport you are growing to enjoy/ already love, worse?
So let's wrap this up with some key points to remember:
1. Scientific research has shown that it takes anywhere from 7-14 days to see a half-life in once AEROBIC abilities.
This means sitting around doing nothing, you can still maintain your AEROBIC (our big diesel engine) fitness, without losing too much of it. -----> see "time off= good"
2. LISTEN TO YOUR BODY!!!!!
When unsure if you should complete, or even start your workout, take a second to recollect:
Was I woken up by any pain since I first noticed X?
Is the pain Sharp/within a joint/ radiating/ causing numbness/ tingling?
Is this beyond my "Normal Sore"?
Have my movement patterns changed due to X ?
Am I taking NSAID's more frequently?
Have I noticed specific muscle groups fatiguing more/ faster than usual?
If you answer "no" to these, then perhaps you just need a nutritional check-up, or to get to bed for a few extra hours.
But if you answer "yes" to any of these, you should strongly consider skipping that workout, and scheduling an appointment with your PCP, or your Physical Therapist.
3. Our bodies are NOT machines (I the "Robocop" or "Terminator" sense).
We NEED time to heal.
Remember, you ARE NOT getting stronger from going out and performing a run/lift/bike/swim (stress on the body). BUT you ARE getting stronger when you are RESTING/ RECOVERING from those workouts!
Proper nutrition, Hydration and Sleep are integral portions of a training regimen, too oft forgotten, or put to the wayside!
4. When unsure start your workout with a solid 15-20 minute warm-up.
if the body part/joint is not feeling better with movement, it's time to seek help.
Talk to your coach/ medical professional, and "nip it in the bud".
Lastly, Remember the importance of proper muscular balance & posture.
It's not all about planks and superman's, there is so much more to it.
I will begin my close with my (least) favorite closing of all-time (sorry Runners World)"Waddle on my friends".
Why waddle, when you can run?
Be smart. Listen to your body. Rest & Recover.
After all, isn't your body worth it?
Train Smarter, not harder.
--Picture is Rights Observed Human Vortex Training 2010
This Image may Not be used without permission from Menachem Brodie, or Human Vortex Training.
