Principles of Injury Prevention and Optimal Performance

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Dedicating to positive change through exercise is a necessary component of improving your health. However, an exercise mode that is unfamiliar, excessive or eccentric (lengthening under load) in nature increases the risk of excessive overload and eventually injury. There is nothing more frustrating than successfully working towards a training or health goal and for injury to prevent you achieving. Therefore, Clyde Injury Clinic has designed “The CIC 3 Step Injury Prevention Strategy”, an easy-to-follow guide explaining how to prevent injuries when training. This step by step process will reduce your long-term risk of injury and allow you to achieve all the exercise goals you set yourself.

The CIC 3 Step Injury Prevention Strategy

Step 1: Warm-Up Specificity: You know the importance of warm-up before exercise. It prepares the various bodily systems (& mind!) for the stress of exercise. To help reduce the risk of injury, warm-up should be as specific to the mode of exercise as is possible (i.e run to run, swing to swing, jump to jump, push to push, pull to pull, stabilise to stabilise!) Exaggerate the movement patterns and use very light loads, this way when the real work begins, your body will be primed and ready to perform!


Step 2: Progressive Overload: You want to be able to lift more, perform better and see progression. This motivates you to continue working hard and achieve your goals. Overload is when you place a load on your body that it is unfamiliar with or unaccustomed to. It is a necessary component of becoming fitter, faster, stronger. If Overload is applied too rapidly or in too large amounts, this excessive stimulus can lead to damage of the soft tissues (muscles, ligaments, tendons & bone) and eventually injury. The key to avoiding this situation is by introducing overload in a gradual and progressive way which allows your body to comfortably adapt and change to the increase it detects without causing damage to the underlying tissues.


Step 3: Be Realistic: Know yourself, push yourself, but be realistic in what your body is capable of at any given time. We are all designed differently, and as a result we all perform differently, with different strengths and different weaknesses. If you are naturally good at a certain forms of exercise then trust that your body can cope with being pushed. However, the areas of exercise where you feel weaker should be approached with more care. Never avoided, in fact you should be dedicating more time in your training diary to these activities, but at the appropriate intensity to avoid accident and injury. The principle of progressive overload will keep you right and most importantly….INJURY FREE!!!

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