July 2023
AVOIDING INJURY & STRATEGIES FOR RESOLUTION
Injuries can occur when the applied force surpasses the body's tolerance. To effectively manage and prevent injuries, we must consider external forces and internal responses. In this newsletter, we'll explore the insights alongside Dr. Scott Popp, who will shed light on these aspects later.
If you've been active for a while, the likelihood of experiencing an injury increases. Most injuries stem from inadequate training programs in terms of both quantity and quality. Quality-related injuries tend to affect novice athletes, as their movement mechanics and techniques haven't been sufficiently established before progressing. On the other hand, quantity-related injuries are more common among experienced athletes who push for rapid growth, leading to significant increases in loading, repetitions, and intensity (overuse/training).
Unfortunately, setbacks like these often result in extended periods of inactivity, which can contribute to increased overall mortality rates. So, how can we avoid injuries or effectively resolve them when they occur?
First and foremost, it's crucial to establish sound movement mechanics. Learn and apply proper movement techniques, ensuring integrity in range of motion, stability, and positions. Just like learning to crawl before walking and walking before running, this phase requires meticulous attention to detail and slow, deliberate movements.
Secondly, consistency is key. Practice makes perfect. The more you perform movements with sound mechanics, the faster you'll develop positive neural pathways. This makes the movements easier and more accessible over time. Think of this phase as the walking stage, where you're gaining confidence and moving with purpose.
Lastly, pursue intensity. However, it's important to note that this stage should come last. Many injuries occur when individuals skip the first two stages. The pursuit of optimal performance gains can be alluring but also risky. It's crucial to build a solid foundation before pushing boundaries.
Our coaches and programming are here to support you on your journey of mastering mechanics, consistency, and intensity. We offer personalized approaches to guide you daily, weekly, and yearly. Ultimately, understanding your body and listening to its cues is one of the most effective strategies for injury prevention and recovery. Strive to strike a balance between the minimum effective dose and your maximum recoverable volume, finding the golden ratio of training that suits your unique needs and body.
Remember, your fitness journey is unique to you. Embrace the process and make choices that prioritize your well-being and long-term success.
Dr. Scott Popp is a Chiropractor and human movement specialist. He weighs in on the topic of injury prevention and inflammation below: (check out his website for further info)
Repetitive strains, tissue healing, inflammation and repair
People who exercise can experience repetitive strains in many different areas of the body. The wrist, elbow, shoulder and hips are common areas to experience this. Exercise that has a higher volume of reps combined with higher weights produces micro tissue strains/tears that induce a normal inflammatory response. Tissue repair consists of three phases. The first is the inflammatory phase which takes approximately 48 hours to resolve, followed by the repair phase which takes 2 to 6 weeks in more severe injuries and then the remodel phase up to 6 months. This is why rarely do you train heavy the same muscle groups multiple days in a row because the inflammatory phase has not diminished enough for quality function and the risk of injury is greater. Unfortunately for joints that have a large usage like the wrist that is not always possible. The wrist , elbow, shoulder and hip etc. are used in almost all activities thus the movement volume can easily exceed its ability to repair and the person is stuck in a constant state of inflammation. This is called tendonitis, myofascitis, bursitis etc.
Excess inflammation and decreases resolution of inflammation.
Our cell walls are made up of lipids(fats). Micro tissue injury involves the damage to cell walls even with normal exercise. These fats then spill into the tissue and combine with your immune system to set off the normal inflammatory response. Omega 6 fatty acids produce arachidonic
acid which is pro inflammatory and Omega 3 fatty acids produce resolvins which are anti
Inflammatory.
The Omega 6 to 3 ratio is very important in keeping the inflammatory response low and the resolution process high. Our western diet is very high in omega 6 polyunsaturated fatty acids which play a large role in the hyper inflammatory response seen so often today. These fatty acids make up the cell membranes throughout our body. When cell membranes break due to excess strain from exercise if our ratio of Omega 6 to Omega 3 fatty acids is off balance it results in a proinflammatory state. Our ancestors had an Omega 6 to 3 ratio of 1-1 to 1-3 depending on research. Our current western diet has a ratio of approximately 10-1. This means that almost everyone is in a pro-inflammatory state unless you have a high intake of deep water fish or grass fed meats. Omega 6 fatty acids are found in corn fed meats and most seed oils used in processing and cooking. The result of this high Omega 6 to 3 ratio is when people have micro tears have excessive inflammation and diminished ability to resolve it.
How to balance your ratio
The take home is that supplementing with 3 grams of EPA and DHA fish oil that is purified is important along with avoiding seed oils and corn fed meats to normalize the inflammatory reaction post exercise. I personally recommend Carlson’s finest fish oil liquid. The brand does make a difference in purity and mercury levels.
Preview of Programming Focuses this Month
10 Week Overhead Squat, Bench Press, and Unilateral Hip Stabilizing Strength Cycle
July 4th Hero Wod, “CinDT”, 2 Open Workout Repeats, and Partner Competition
Community Highlights/ Announcements
Holy Moly! Tons of PRs in June, congrats to everyone who saw their hard work pay off.
Monday July 3rd, no scheduled CrossFit classes. Lifetime will be CLOSED Tuesday 4th of July.
Aaron, Chad, and Annie all got after it and crushed the Average Joes competition last month, nice work team!
Upcoming Events
307 ATHLETE YOUTH COURSES
#2305: July 17 - Aug 16 (5 weeks)
Ages 8-11 & 12-14
Sign up at 307athlete.comLOCAL COMPETITIONS
Iron Games (Cedar City, UT) August 24-26th (Effie, Kyree, Mariah, Caroline, Barb, Leah)
Disclaimer
This website does not provide medical advice. The information provided is purely for educational purposes. No material on this site is intended to be a substitute for medical advice. Please seek your medical provider regarding any medical condition or treatment.