LOAD MANAGEMENT
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Injuries that begin gradually, without an acute incident or trauma, may be overuse injuries, or injuries that result from excessive loading.
If all goes well, our bodies adapt to the activity we are doing. The more we do, the more we are able to do. The less we do, the less we are able to do. These adaptations are an essential part of eliciting a training response.
A lot of common injuries result from a failure to adapt appropriately to load.
There are a number of variables that can be multiplied to determine the total load:
-Number of sessions per week
-Length of session
-Intensity of session
-Novel activity
-Bio-mechanical or environmental variables (eg, footwear, hills, ground surface)
When we are considering total load, we also need to consider variables that make it harder for our bodies to adapt to load.
Variables that can be multiplied to determine how well we adapt to the load:
-Time between sessions
-Nutrition
-Hydration
-Stress
-Sleep
For example, research shows that getting less than 8 hours sleep a day almost doubles the injury rate in athletes.
Our bodies like a consistent workload, i.e., doing the same things every day. If we need to do more, we have to make gradual changes to avoid overloading.
Increases in total load need to be slow and steady. Increasing load by not more than 10% a week is commonly recommended.
We risk injury when we have spikes of load.
For example, a rapid increase in training in preparation for an event. This is a common cause of injury during pre-season training.
Or it could be a resumption of “normal” training after a period of rest. Unfortunately, the body quickly adapts to the lower levels, so what was normal is now excessive. This is a common mechanism of a new injury, having spent some time off rehabbing a previous injury.
An otherwise normal load may become excessive if we are not eating, drinking, or sleeping well, or are stressed.
Load management is an essential component of injury management.
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