• Out of the Box Physio

Are you looking to get fit in 2018? Three Easy Steps to Avoid New Year’s Resolution Injuries


Don’t start the New Year with an injury by following these easy steps.

After the holiday season we commonly see an influx of overuse injuries with many people looking to start the New Year with a health kick. Read on to get some easy tips to reduce your risk of injury while continuing to achieve your New Year’s resolution.

After having a well-deserved rest and enjoying the abundance of food that comes with the festive season, we are all looking to kick off the New Year by getting into shape. The increased risk comes from the rapid increase in exercise. Increasing exercise volume and intensity, especially after a period of rest is a recipe for injuries, and majority of these can easily be avoided.

The common injuries that come into the clinic this time of year include lower limb tendon, muscle and rotator cuff injuries. These injuries not only cause pain but also failure for people to reach their goals which they have worked hard towards. A common mistake I have noticed is some trainers encouraging people to push through pain. Pain can be coming from a variety of factors, and if this pain is persistent or intense it may be doing you more harm than good. Pain is there for a reason, so don’t just ignore it. Very rarely does it just go away!

If you want to achieve all your fitness goals for the New Year’s, these next three pearls of wisdom will allow to exercise safely and reduce your risk of injury.

1. Slow and steady wins the race

Rapid increases in duration or intensity of exercise has been shown to severely increase injury risk. In the Australian Football League 40% of injuries were associated with an increase in weekly training load of just 10%. Knowing this makes it vital to start off slow and gradually increase your exercise amount or intensity.

2. Recovery is Key

I get very frustrated when I see the basics like sleep and good nutrition being overlooked in recovery. Optimal sleep quantity is the most important part to a good recovery. Sleep deprivation has been seen to affect the recovery process and adaptations to exercise. Nutrition is also an essential, this includes fluid replacement, restoring fuels (largely carbs) and repair (largely protein) all which can be gained in a balanced diet. To reduce injury risk, it is also important to include rest days within your week.

3. Set ‘SMART’ goals

This time of year, we all can go over the top with our goals and expectations. The best was to set good goals is using the SMART

  • Specific - Where? How? When? Why?

  • Measureable - Using a physical indicator as evidence.

  • Attainable - Take into consideration time, money, effort and physical capabilities

  • Relevant - Is reaching your goal relevant to you?

  • Time - Put in a deadline!

Finally, don’t be quick to give up on your goals, we will work with you to modify them if needed and we will still aim for the best outcome for you based on these goals.

#gymtraining #gyminjuries

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