Injury Prevention
Cup analogy¶
![[image-20230323191403169.png]]
- Sleep hygiene
- reduce stress
- hydrated
- balanced diet
- exercise
what kind of exercise
acute workload vs chronic workload
- what you've done on average in the past month vs this week
- should be around the same
- 10% volume weekly increase
80/20 rules - 20% is high intensity - 80% in low intensity - builds aerobic base (bottom of pyramid) - maintain a laboured conversation
Peace & Love¶
PEACE (3-7 days) - Protection - Elevation - overlasting - Avoid anti-inflammatories - initial inflammatory response is helpful - Compression - Education
Love (after a week) * Load * introduce some exercise on that muscle * Optimism * Vascularization * Exercise * reduces pain * gets nutrients in
Training alternatives when injured¶
- strength training
- reduced load (50%)
- cross training
- running
- biking
- swimming
Pain management¶
- pain after exercise (< 24 hours) 👍
- pain after exercise (> 1-2 days) 👎
- pain during exercise
- consult someone!
What to do when injured¶
resolves in < 3 months
- see someone
- structured exercise
- be active, ask questions
removing yourself from the sport increases chance of injury - have to play catch up
Compression sleeve - as long as it doesn't cut off blood afterwards?
Last update:
2023-04-24