Preseason Conditioning
by David Carter, DPT
The annual exodus from Utah’s cold and dark winter can never come too soon. The early spring months bring warmer and longer days. The mind is ready to run a marathon, but oftentimes the body is conditioned for couch to refrigerator distances. Many injuries occur from simply doing too much too soon.
Incremental and appropriate stresses to the body result in increased body strength and reduced risk of injury. With springtime rapidly approaching, here are some ideas for an injury-free return to activity/sport.
Progressive overload. Slowly progress back into your activity. Your body will initially breakdown (catabolism) then eventually build back up (anabolism) and become stronger. Progress routines using the “10% rule”. This means to increase your workload (mileage, weights lifted, etc.) NO MORE THAN 10% PER WEEK. Set a goal for weeks/months down the road. Develop and stick to a schedule that will help you monitor a gradual progression.
Exercise intensity. Use the Perceived Exertion Scale. You should stay at the upper end of the scale and progress downward over the weeks. Being able to carry on a conversation while exercising or using a heart rate monitor are other options. Create a sub-maximal fitness/conditioning baseline for 4-6 weeks prior to more vigorous exercise.Exercise regularity. Start with exercise sessions a few times a week with rest/recovery days in between. Progress by increasing the exercise frequency. The “weekend warrior” mentality of weekday dormancy transforming into weekend stardom will increase potential for injury.
Return to sport Specificity of training refers to performing an exercise routine based on the demands of the particular sport. A qualified clinician can develop a performance enhancement and periodization programs that are individual and specific to your sport. Contact Blake Johnson (801-587-7005) for details on our Performance Enhancement programs (UPIPE).
Resolutions. Surveys suggest that 68% of New Year’s resolutions are broken by springtime. Successes will more likely occur if small steps (realistic short term goals) are utilized towards long term goals.Training with a friend can help your motivation. Acknowledge that returning to an improved fitness level can take time. Be patient with yourself. Fighting to regain fitness is challenging, but returning from an injury is even more difficult.Train smart and have fun.
