When it comes to training/working out regularly, the topic of injury prevention is of special interest to me. With almost 15 years experience as a Louisville based physical therapist, I have seen injury prevention as a huge focal point in my work supporting active adults and athletes. For the athletes at Shred (including myself!), this is no different.

For the purposes of this writing, injury refers to the musculoskeletal system. Our musculoskeletal system includes all muscles, bones, joints, tendons, and ligaments. To understand injury prevention let’s first touch on the major causes of injury. 

Too much too soon.

Overuse injuries are expressed as an ache or pain somewhere in the body. Simply put, we have exceeded the capacity that the system (muscle, tendon, bone, joints) can handle. This cycle of doing too much too soon or too much too often will eventually lead to a breakdown somewhere in the body. This breakdown/injury may come in the form of inflammation, micro tears in the muscle, cellular changes in the tendon (tendon connects the muscle to bone), or a stress fracture (micro cracks in bone). 

Overuse injuries can happen from one bad rep or one movement where we feel the sudden discomfort in that instant. More commonly though, these injuries occur due to cumulative stress over weeks, months, or even years. For a period of time we can get away with this suboptimal movement as our bodies are masters at compensating. We keep moving, making our way from point A to point B; a little shift here, a lean there, a bit of off loading and boom- that gives us just enough of a change to execute the movement without noticing the issue. Because let’s face it, who has the time to slow down? 

What can I do about it?

1. Gradual progression is key when it comes to preventing overuse injuries. A general rule of thumb is to aim for a 5-10% increase each week. This is considering you’re consistently training- if you have a week or two where your routine shifts- take that into consideration and you’ll likely find it best to remain at the same weight / intensity / distance for a little longer.  Proper warm up and cool down are also essential to maintaining forward progress towards prevention and recovery of overuse injuries. If you’re dealing with an injury it’s recommended to perform additional movement and prep PRE workout -your physical therapist and Shred instructors can help you with this part. Planning to arrive 5-10 minutes early to class is usually sufficient. 

Previous injury.

Previous injury is the most important and predictive risk factor for future injury. If you’ve had a previous episode of low back, knee, shoulder, or any other area, it’s automatically more likely that you’ll encounter it in the future. As awful as that sounds, it doesn’t have to be a sure thing. In fact, an injury can turn out to be a very positive event for your body and its training potential. Every injury we experience is an opportunity to add to your growing body of knowledge on your body, pun intended! This highlights the importance of proactive injury prevention strategies, including targeted strength and mobility exercises, proper warm-ups, and technique refinement. By addressing these predictive factors and taking preventative measures, individuals can minimize the risk of future injuries and enjoy a healthier and more sustainable fitness journey. 

What can I do about it?

2. Be more proactive and less reactive. It’s easy to do the mobility work and corrective exercises when we are actively in pain or in the earlier stages of healing. By working with a physical therapist or supportive provider to identify the root cause, and the specific areas that need attention- stretch this, strengthen this, do x,y,z to warm up etc, you can fine tune your system and dial in the particular movement pattern.  My recommendation for patients who achieve resolution of their injury is to keep up their progressive rehab exercises 1-2 times per week. Building resilience and strength in the tissues is the best way to keep the engine light off. It’s best to dedicate 10-15 minutes to these exercises. They can also be worked into your Shred class time- of course communicate this plan with your instructor to ensure they’re in the loop.  

Improper movement.

Lastly, a major cause of injury is improper form or suboptimal movement patterns. Think squat, deadlift, push, pull, without proper set up and follow through is a recipe for injury. When you perform exercises with incorrect technique, it places undue stress on your system, leading to overuse injuries, strains, and sprains. Poor form can also result in imbalanced muscle development, which further exacerbates the risk of injury. It’s important to master the foundational movement PRIOR to adding or increasing your weight. This includes understanding the biomechanics of each movement, seeking guidance from your instructor, and regularly monitoring and correcting your form. 

What can I do about it?

3. Seek professional guidance. As a physical therapist who specializes in observing and optimizing movement, supporting athletes in refining their movement is one of my biggest jobs. If you don’t have a physical therapist currently and you want to explore ways to improve your form, start by taking a video of yourself doing the basic movements: squat, hinge (RDL or deadlift) and push up, and watch it back. This visual feedback will help you identify potential movement faults. Combining visual feedback AND listening to your body can be incredibly helpful in identifying areas where your form needs improvement. Questions to ask yourself when exercising: “How does this exercise feel?” “Do I feel this where I should?” And if you’re not sure, ask your Shred instructor!

Here are 3 additional injury prevention strategies to help you keep your system running on all cylinders!

4. Scale/Modify. Be open and willing to make adjustments and modifications. Checking your ego is a huge piece of executing this part. To ensure your ego doesn’t negatively impact your workouts, it’s crucial to prioritize long-term fitness goals over short-term vanity or competitiveness. I suggest starting with lighter weights when working around an injury. As long as you can maintain proper form and speed of the movement, you’re usually good to proceed with the desired exercise. Sometimes it’s as simple as going 5-10 pounds lighter than your norm. Other times we need to change up the movement or eliminate it completely. This is where working with a physical therapist comes in handy. They can assist you in tailoring your workouts and will prescribe specific exercises and mobility drills to keep you on track with your daily life and fitness goals and facilitate a full recovery. Scaling and modifying appropriately empowers you to maintain an active lifestyle while giving your body the time and space to heal. Remember that injuries are actually a natural part of any fitness journey and pushing through the pain - moving and lifting at the same intensity - will only exacerbate the problem and lead to a much longer recovery. Be smart and your body will thank you!

5. Listen to your body. Your body communicates its needs and limitations through various signals including pain, discomfort, fatigue, and even positive sensations like the “burn” of muscle engagement. Ignoring these cues is synonymous with ignoring your car's check engine light. It’s risky! It’s important to note, the signal of pain is usually preceded by something else, especially when conditions assume a gradual onset. The first sign that something isn’t right is often expressed in the body as stiffness, tightness, decreased range of motion, or decreased comfort with your full range of motion. If an area feels tight or you’ve noticed localized pain that’s present after more than 1 workout, that’s your body relaying information. If you’ve noticed any disruption to your sleep, it’s definitely time to get curious. 

Here are a few questions to ask yourself: 

Did I change my training ? 

Did I start something new or increase my weights on more than 1 exercise? 

Am I particularly stressed in other areas of life? 

Personally when I’m experiencing sleep deprivation and/or my stress cup is full from external stressors (being swamped with work, sick kids, big life transitions) I preemptively reduce the physical demands of my training- trust this is not something I did in my earlier years of training. This only happened after LOTS of trials and errors- injuries that I mismanaged because I was being stubborn and ultimately letting my ego drive the train. I’ve found that being intentional with my workouts and getting curious about what’s going on pays off in dividends in terms of progressing towards my body composition and strength goals. And a few modified workouts or lifting less than I did last week will not eradicate my progress (although my brain will attempt to convince me of such 🙃)

6. Communicate with your coaches and providers. Working with trusted coaches and providers can greatly impact your training efforts and your ability to continue working despite the presence of injury. Effective communication plays a pivotal role in helping you achieve your fitness goals. Clear communication allows your coaches and trainers to gain a deep understanding of your specific needs, limitations, and aspirations. This information enables them to assist you in making timely adjustments to your program.

Working closely with your class instructors, providers, and coaches can help you identify exactly how to modify AND maintain safety through each exercise. Overall, the importance of open communication with your coaches and trainers fosters collaboration, facilitates progress and enhances the overall experience of your wellness journey. Through our community partnership, I personally work with your Shred instructors in collaborative training on proper form, exercise modifications, injury prevention, and more. Another effort made to keep Shred athletes moving and feeling their best. 

Now that we’ve covered injury causes and prevention strategies, it’s my hope that you have an understanding and new insight in the value of a proactive approach to safeguard your physical well being. Whether it’s through proper form, gradual and guided progression, balanced training, or listening to your body’s signals, injury prevention is of top priority. By respecting your body’s limits and giving it the care and attention it deserves you can continue to pursue your fitness goals while minimizing the potential setbacks that injuries can bring. In the end, a safe and injury-conscious approach not only ensures a healthier and happier fitness journey, it allows you to truly enjoy the lasting benefits of an active lifestyle. 

If you desire additional support in your pursuit of musculoskeletal health or you’re struggling with an injury, I’d love the opportunity to help you. Click here to set up an initial consultation. Learn more about my work and practice at SergentWellness.com.