How To Train Around Injuries

When you’re an athlete, it’s likely that you will deal with injuries at some point in your athletic career.

When that happens, you don’t necessarily have to stop training. Although stopping training may provide some short-term pain relief, it does not address the underlying problem. Therefore when you return, you often experience the same pain.

Instead of stopping your training all together, try the following instead:

Tip #1: Reduce your volume. 

Reducing the total distance that you swim, run, or cycle or the number of training sessions you attend may allow you to maintain your current aerobic capacity while providing some rest to your affected area.

Tip #2: Reduce your intensity. 

Rather than training at 80-90% maximum effort, opt for 40-60% effort. Reducing your intensity will reduce tension and muscle engagement which may allow for some pain relief.

Tip #3: Prioritize drills and technique. 

Often times, injuries stem from improper technique combined with repetition. Slow down your stroke and focus on drills and technique that will promote proper form.

Here are 3 drills swimmers should never skip.

Tip #4: Focus on your kick. 

If you deal with an upper body or back injury, modify your training so you can provide rest to the affected body region while strengthening other areas. You can apply this same concept to performing a pull set if you have a lower body injury.

Tip #5: Start strength training.

Strength training is one of the best ways to fortify your body against injuries. When you become injured, it is often a sign that your body is no longer able to compensate for muscle imbalances, poor technique, etc.

It is never too early to begin, especially if your goals are to perform and compete injury-free.

Here’s how to build the ultimate strength program.

Have questions about your swimming injury symptoms, technique, or pre-race strategies? Need guidance on navigating the healthcare system for answers?

Schedule your Virtual Sports & Orthopedic Consultation today!

As always, leave feedback by replying to this email. I love sharing the wealth of knowledge and I’m glad I get to share it with you!

Until next time,

Sandra

PS - You don’t have the same body as the person next to you. So why would you train the same way as them? Tailor your training and nutrition so it fits YOU instead of doing cookie-cutter programs that offer mediocre results. Sign up for 1:1 coaching with me.

PPS - If you were forwarded this email, go sign up for the newsletter so you never miss an issue of Hybrid Performance Newsletter