Awesome long weekend trip away to see the Great Ocean Road 🌊 saw my first koala 🐨 and managed to limp about pretty well despite pulling my calf muscle a week ago 🙄
Overtraining is definitely a thing, despite what many fitness influencers say. When you break down your muscle fibres, whether it be from weight sessions or low intensity cardiovascular work, the muscles need to recover, not to mention your joints and ligaments that are also put under strain. Without adequate rest, the risk of injury increases. Now you may or may not injure yourself if you train too much, but it’s not worth impeding your training and giving yourself more barriers to working out. I am usually very careful with my own body but it’s only until things happen to yourself you can help others prevent it also.
Here are my top tips for preventing injury 🙌🏼
🔸1) Listen to your body - if you still ache a lot or feel you have a weak spot from a previous session, don’t train that part of your body, or give yourself a rest day!
🔸2) See a professional - if it’s a reoccurring problem that’s putting the brakes on your training, maybe it’s time to get someone to take a look for you. Sports massages often work wonders.
🔸3) Warm up with dynamic stretching at the start of a session and static stretching at the end. Spend at least 5 minutes on a warm up and 5 minutes on a cool down.
🔸4) Build up to the heavy weights - don’t jump straight onto your 70-90% 1RM, your joints wont be ready for the strain. Pick up some lighter weights, ignore the ego and ease your body into functional movements.
🔸5) Practice a form of mobility training - home stretching, Pilates, yoga etc all of these will help increase your range of motion and ease up tight muscles and joints.
🔸6) Ensure you’re getting a well balanced diet that will aid your recovery after working out. Plenty of protein, healthy fats, healthy carbs (sweet potato, wholegrains, legumes etc) and plenty of micronutrients from your fruit and veg.