Just like our training routine, we have a compensation routine, and the sad thing is, we are more comfortable in our compensation routine because we have been doing it for an extended period of time without knowledge. A few months back I was working much too hard on my business and not as hard on my well-being and self. It happens to all of us and usually takes something horrific to wake us up and realize what is really going on. We get off balance.
My off balance usually ends up being a stupid injury that is created by skipping daily program details. This time around it was a strained intercostal and tight quadratus lumborum (QL).
Pain sucks and I’d argue that acute annoying pain is worse than a broken limb because it seems to take a longer and more dedicated amount of time to diagnose and resolve it.
The majority of injuries that are related to strength training most often come from a lack of focus.
What I mean by the lack of focus is that we don’t always stay true to the details needed to execute the task.
Sure you can drop a kettlebell on your foot or head or fall while performing a complex barbell movement, but I’m talking the small things that make up the big picture.
When it comes to sports injuries weightlifting comes in dead last.
source: usa weightlifting
So where do most of the injuries erupt from?
Within the details of your training program. In this case, your mobility or stability work or more commonly known as “warm up and cool down”.
So why am I telling you this?
Because we have to dedicate more of our time to getting ourselves out of our compensations and into a more conscience and stable environment.
If you enjoy working out then you must enjoy feeling good and looking good.
You can’t look good if you don’t feel good.
A few months ago I was absolutely terrible about warm ups, post stretch, and down time mobility. When I say terrible, I mean nonexistent. And that is the exact time that my annoying injuries hit and sidelined me for almost four weeks.
It wasn’t until Chris (Chris’s Kitchen) came over to hit “the hill” for some sprints, in which I couldn’t participate, and that’s when I realized what had happened and how it happened.
As Chris and I were talking about our current strength program and being ridiculously awesome and staying that way for life (you know, the lift big, eat big kinda stuff), it dawned on me that my aches and pain weren't just a slight strain or pull but inflammation mainly caused from my own ignorance of skipping out on key components of training, the mobility work.
What I'm saying is that the exercise part is the easiest and your injuries lay within the details of your program. Avoid nagging injuries by following these five simple steps.
1. Schedule more time for you and your body.
2. Surround yourself with top-notch people who care about you (friends, family,
coaches, and other trainees).
3. Listen to what those people say.
4. Foam roll, lax ball, and use resistance bands to stretch daily, without excuses.
Ten minutes will do wonders.
5. Avoid rushing, that’s when you get hurt. See #1
Bonus: Be happier.
The simplified version looks like this > take time to realize the good around you, listen to your friends, family, coaches, etc., roll on the ground daily, move your body through all ranges of motion and avoid skipping the crucial components that make up the big picture.
And that, folks, is the way to avoid strength-training injuries.
Yes, it really is that simple. You will always find the answer hiding within the details when you stop and assess them.
Dedicated to your health, Carmen