In the summer of 2012, there were a lot of injuries plaguing the dragonboat team. I didn’t pay much attention other than give the generic “go to PT” advice – until I got injured. In my down time, I reflected on why and how I got hurt. These are my thoughts and I think everyone can take away something from my mistakes.
1. If it hurts (in a bad way) then it isn’t good for you!
If you have pain that is different from muscle soreness, you should:
- Stop doing whatever it is that causes the pain – if you keep picking at the scab, it will take longer to heal!
- Understand why the thing that you are doing is causing pain. Is your technique correct? Are you performing the movement without compensation?
2. Go see a doctor or a qualified movement specialist (e.g Physiotherapist, Chiropractor, etc)
This is self-explanatory! Don’t rely on bro-science or the interwebz. It’s better to see someone qualified because every case is different and there is no one-size-fits-all solutions!
3. Performance > Ego
Performance = optimal health. Therefore, recovery = performance.
Leave your ego in the gym bag. Don’t let it get the best of you! If you are unsure about doing something, do the opposite of what you would do if you were to have a BIG EGO.
E.g: If you are not a powerlifter, then I don’t think you should be performing 1 Rep Maxes. The amount of stress it puts on your body is not worth doing it just so you can say, “Hey, I lifted XXX amount. I am a badass!”.
4. Always consider the benefit vs. risk ratio
A while ago, I was talking to my Muay Thai instructor, Andrew Poon, about things you see in the gym like squats on bosu balls or running backwards on the treadmill. He said, “Many people don’t look at the benefit to risk ratio.” People do bosu ball squats because they think they can work on “stability” but is it worth falling flat on your face and making a fool of yourself? Or worst-case scenario, breaking a leg?
If you are unsure of something, please ask for help. Even if we can’t answer your question, we can point you in the right direction.
5. Fix things during your off time
If the problem is your technique, go get help. Fix your technique and drill it.
If the problem is a weak core, then work on your core endurance. Do bird-dogs and side plank until you master those movements.
If the problem is poor mobility, go to on over to Mobility WOD.
6. Ask for help!
If you are unsure of something, please ask for help. Even if we can’t answer your questions, we can definitely point you in the right direction.
These are my thoughts post-injury which I hope to use to prevent future injuries. Always remember: when you do something, always consider the benefit to risk ratio. You only get one body, best if you take care of it!
My name is Praneeth Ellanti (Candidate for B.Sc. in Kinesiology) and I am completely fascinated by movement performance. I believe that mobility and strength is the key to moving, feeling and performing better! People can usually find me by the squat rack or prowler – the two things I believe everyone should do.
Hope everyone had a good reading week! Pool practice will resume tonight at the same time (9-10:30 pm) in the PAC pool!
Hope to see you all tonight.
Great article by Warriors Strength and Conditioning exec member and one of UWDBC’s strength and conditioning coach, Ben Pickard:
“From now on when you step into the gym, I want to you think about your goal and how you are going to reach it. Regardless of what exercise you want to do, I want you to do it with purpose. Make it count towards your goal. Make the most out of it, and make every rep work for you.”
Our goal: Move that 2 tonne, fully loaded boat, as fast as humanly possible and cross the finish line first!
There’s a lot of upcoming events preceeding the 2013 racing season so let’s get down to business: