Skip to main content

Injury Prevention: Where Less Can Lead to More

What’s the number one rule in injury prevention? Listen to your body.


There’s a difference between being sore from an increase in exercise and feeling the onset of a potential injury. When your body is giving you red flags, you’d better listen to it, especially when increasing volume, intensity or time/distance of exercise.


That’s exactly what I had this weekend. A Red flag.


Tuesday, Thursday and Friday I had three solid run/walks, and was into my Run Disney Springtime Virtual Challenge Weekend. Friday night I felt a weird pain in my right foot that persisted into the morning…like the bone was out of place or something. I haven’t experienced anything like it before, and I wasn’t sure I should run on it.


And while it wasn’t that bad, I could imagine that if there was something slightly wrong I could probably make it worse, and maybe make it really worse if I tried to run on it. I waited to do my 10k until later in the day Saturday, and finally made the call to wait until Sunday to continue my challenge.


You see, it’s better to give yourself an extra day of rest to recover fully before going for another BIG push, than it is to muscle through pain and injury. You’ll probably only make it worse, and may make the recovery period exponentially longer. I didn’t know if walking it out would warm it up and make it feel better, but it wasn’t a risk I was willing to take considering how much running is in my future. I had been sticking to my regular workouts for weeks, so I made the call to rest.


When you’ve got a big workout planned but have an unexpected body quirk, illness, or emergency event interfere, take the time you need to work it out, then get back on track with your regularly scheduled training.


I took the day off, then walked my 10 miler on Sunday with no problem, albeit slower than I normally would have. And I’m all good today! I’m pretty sure that would not have been the case if I had pushed it on my tweaked foot.




Now, just because you can’t do your normal workout, try and still do something active. Get in a core workout, swim, spin, do physical therapy exercises…just stay on track with your movement so you don’t lose your momentum, and you can still get the energy expenditure and stress relief that comes with exercise.


And if you feel like you can’t even start to exercise because of previous injuries, or really need help to reverse nagging body issues to get on track, that’s what your fitness professionals are for!


Just remember, sometimes less is more when it comes to injury prevention.

Sometimes you need to stretch, go to a chiropractor, get a massage instead of doing your HIIT (High Intensity Interval Training) workout. There’s a time to HIIT and a time to R&R. Make sure you have a balance.


I’ll do my Monsters 10k tomorrow for 10k Tuesday, completing my Springtime Surprise Challenge and all will be well. I’m still on track for my Coast to Coast Challenge and will increase the volume at the rate my body can tolerate. Remember, this is for fun! I don’t need to break records, just stick with my consistency and I’ll make it. That’s how it works! It’s all part of the process of training.


Keep moving guys and until next time, Be Elefit!


Xo,

Coach Kelsie Wehren


Comments

Post a Comment

Popular posts from this blog

Volcano Ohia Lehua 5k Race Report

A little rain wasn't going to stop us! The Volcano Ohia Lehua 5k and Half Marathon weekend was a smashing success. Jason did an amazing job, and it was so much fun to be out amongst so many runners ready to have a great time. The gratitude to be there was palpable, and despite the drizzle, everyone finished with huge smiles on their faces. We stayed at the Namakanipaio Campground in cabins which included a twin bunk bed, full size bed, complete with linens and a shower facility at the site. It was rustic and perfect, with a hiking trail leading to the volcano rim. We took the short hike over on Friday after arriving and had fun playing in the wind and kicking back before an early bedtime. Race morning we were preparing to head to the start when our neighboring camper accidentally set his rental car alarm off. It caught our attention since it was 6:30am and as we all giggled about it waking up camp, I noticed he had on the same race shirt Jason and I had as well. Since Evan was stil...

Sunday Report 8/11/24

What a productive week! In Hawaii, kids go back to school in August. Not only did we make it through the orientation week, but we also had the opportunity to walk through our new school campus, which has been 4 years in the making. My boys attend Hawaii Technology Academy, a blended learning public charter school that involves at home work with teachers online and in person days, as well as out of classroom learning in the community. We love the school and were so happy to be able to attend the school blessing this past Saturday. But a new schedule had me executing a crazy running week. I got all of my workouts in, including a Tempo day on Tuesday, a Hills and Drills Day on Friday and my 2 hour long and slow Saturday. I had done an hour walk Thursday as well, which put me in a coast to coast challenge scenario with three days in a row on my feet. My Saturday 2 hours was just a walk, partially because of this and because it felt right. I'll get back on the running Tuesday. My watch ...

Moving Mountains with Mountain Movers

I love to go big or go home. But to be honest, my thirst for crazy fitness adventures has made way for a new kind of burning desire. Two things are on the forefront of my mind.  First, my personal training business Trunk Trainers is humming along smoothly, with Coach Caili and myself helping an almost full schedule of clients stick with their exercise routines. We’ve created the Treehouse, our online fitness community, to support our clients with online courses, challenges, resources and accountability. And have helped 13 fitness enthusiasts become NASM Certified Personal Trainers so far. We’re inspiring world fitness for sure! But I still feel like there’s one more area I’d like to pursue. Second, my baby boys are now 9 and 12. They’re going into 4th and 7th grade! And I feel like my husband and my presence in their lives right now are super important. We are definitely in the throes of tweendom and days go more smoothly when there’s time and attention for all the necessities plus...