Embracing Recovery in Strength Training
When it comes to strength training, injuries are almost an inevitable part of the journey. As we push our bodies to adapt to heavier loads and new techniques, some discomfort is bound to happen. Yet, the way we approach and think about injuries can greatly impact not only our experience of pain but also our recovery. One concept to keep in mind is the Fear-Tension-Pain Cycle. It’s a cycle in which fear of pain actually increases the likelihood of experiencing it, causing more tension and, in turn, even more pain. So, if we can reduce fear and manage tension, we often stand a better chance of healing and moving forward.
Breaking the Fear-Tension-Pain Cycle
Understanding how to stop the Fear-Tension-Pain Cycle can be a powerful tool in injury management. The cycle begins when we anticipate pain or re-injury and, as a result, tense up our muscles. That tension heightens our perception of pain and limits our movement, creating a loop that’s tough to escape. By learning to relax, trust in our body’s resilience, and move mindfully, we can actively work to interrupt this cycle.
How to Handle an Injury: Practical Steps
If you do experience an injury, here are some steps to consider:
Seek Help Early
Let your coaches know right away about any discomfort or injury you’re experiencing. They can adapt your training to keep you progressing safely and, if needed, refer you to a trusted physiotherapist. One recommendation is West End Physio (WEP), a team that not only specializes in pain management but also understands the nuances of strength training. Unlike some traditional approaches that may advise complete rest, WEP takes a more progressive approach, focusing on movement and personalized recovery strategies. In one example, a member was advised to stop lifting entirely by a hospital physio, yet after seeing WEP, they were back in the gym within days, experiencing quick recovery.
Stay Connected to Your Group
Even if an injury sidelines you, staying connected to your training community can have a significant impact on your motivation and sense of progress. Small group personal training (SGPT) sessions, for example, offer a flexible environment where your coaches can adjust your workouts based on your needs. Although you may not perform the exact same exercises as others, you’re still part of the team, which can make a big difference in maintaining consistency and focus.
Adapt and Progress
Injuries can be frustrating, and there’s often a temptation to avoid working the injured area. However, complete avoidance can sometimes lead to more weakness and tension, especially with chronic pain. Instead, consider eccentric loading, which refers to the controlled lengthening of a muscle under tension. Think of lowering into a squat or gently bringing down a weight after a curl. This type of movement not only strengthens muscles and tendons but also helps manage pain and prevent future injuries. Incorporating eccentric loading can reinforce muscle resilience and help break the Fear-Tension-Pain Cycle, allowing you to stay in control of your recovery.
Similarly, introducing your body to a wide range of gentle movements within your pain tolerance can make a huge difference. Movements like gentle back bends, rotations, and stretches can alleviate tension and help prevent stiffness from setting in. Just be sure to perform these exercises with guidance from a qualified coach to avoid overextension or additional strain.
Empowering Yourself Through Recovery
Injury recovery isn’t just about rest and restriction; it’s about fostering trust in your body’s capacity to heal and strengthen. By staying engaged with your training community, consulting the right professionals, and using techniques like eccentric loading and movement variation, you can continue making progress even through setbacks. And remember, if you’re ever uncertain about an injury, reach out. A team dedicated to your well-being, like your coaches and the specialists at West End Physio, are there to help you along the way.
So next time an injury arises, remember that it’s part of the training journey, and with the right approach, you’ll be back in action sooner than you think.
See you in the gym!