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    • Barnet Clinic:  3 Henry Road, Barnet, EN4 8BL

    Phone: 020 8368 9220

     

    • Whetstone Clinic: 87 Russell Lane, Whetstone, London N20 0AB

    Phone: 020 8076 9582

     

    • Colindale Clinic:  42 Capitol Way, Colindale, London NW9 0AW

    Phone: 020 8075 2998

     

    Email: enquiries@bodylogics.co.uk

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    Monday – 08:00 to 20:00
    Tuesday – 08:00 to 20:00
    Wednesday – 08:00 – 20:00
    Thursday – 08:00 – 20:00
    Friday – 08:00 – 20:00
    Saturday – 09:00 – 14:00
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    The principles of training – staying injury free.

    Jason Dodd

    Blog post produced and written by Clinic Manager and Sports Injury Specialist Jason Dodd.

    I am often asked what is the best way to stay injury free and should I do more stretching to keep injury at bay?  The simple answer to this is that there is no magic answer to either of these questions.  In fact, the most important factor is within your current training that you do and not the added modalities (such as stretching) that is key.

    The training principle of specificity can be defined as ‘where training is relevant and appropriate to the sport for which the individual is training in order to produce the desired effect’.  For example, if I want to get better at running then I should do more running.  It makes sense obviously.  However, using this principle alone is hugely flawed and must be combined with a number of other principles in order to be successful.

    Some of you may have heard of the acronym S.P.O.R.T – if you haven’t then today we are going to take you through these principles which are essential for staying injury free WHILST also maximising performance.

    S = Specificity

    We have already discussed this above, in order to get better at something you must train that area or in that discipline.  But too much of something can be bad for you right? So how do we reduce our chances of injury?

    P.O = Progressive Overload.

    This is a vital part of any training programme.  Gradually increasing your load over a duration of time gives your body the chance to adapt to its environment.  We cannot tell you the number of people we have seen over the last year who have begun new home exercise regimes which are different to their usual routines and have injured themselves as a result.  We are certainly not advocating to not carry out these new exercises, we think its great so many people are taking u new things….. But, understanding this principle is key to staying injury free.

    R = Rest.

    Quite possibly the easiest one to actually do (as in do nothing) YET possibly the hardest one to apply in a strategic and meaningful way.  Rest is where our body heals.  However, too much rest and we do not adapt (and possibly regress) whilst too little rest risks placing too much demand on the muscles which ultimately leads to failure and injury.  The question here is how much is too much or too little?  Each of us are so unique and individual that there is no one answer unfortunately.

    T = Tedium

    Doing the same thing over and over can get boring and your body can also get used to it. By changing your training routines a little you get many benefits.  First, many injuries are caused by repetitive strain syndrome – doing the same thing over and over.  The muscles just get used to certain movements and if we keep doing it, as soon as we do something which is slightly different and we are not used to it then we run the risk of injury.  By training in other ways, we build other systems in the body as well as allow rest for those which get worked often.

    Our main point we are trying to highlight here is that getting fit and healthy is something we all place a huge value on and it brings with it so many added benefits.  But knowing how to train should not just be exclusively for the elite athletes.  If we all can know these principles and apply them to the exercise regimes we do then we can stay injury free for much longer and continue doing the things we all love.

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