News Letter mid-Feb 2013
 
Hello and welcome to my second Newsletter for February 2013.
 
Well, its here.... the start of Hamstring Injury Season!
 
In my line of work I see distinct patterns [for injury] throughout the year that coincide with training phases and seasons, Autumn is all about lower-leg injuries and Spring is the season for Hamstrings.
 
If you want to avoid your spring being sprung, read on and learn how to avoid becoming a seasonal statistic.
 
Its true to say that most injuries occur at the site of a previous one and are probably a recurrance due to residual weakness or incomplete rehabilitation. Whilst this explanation might suit a lot of therapists, I like to look beyond the obvious and understand how to avoid it happening in the first place.
 
In my experience, most injuries come about due to bad planning or bad preparation and this is clearly reflected in the seasonal blips for lower-legs and Hamstrings.
New Year is when most of us start the Base Phase of our training, the bit that focusses on developing distance and duration. Doing this properly takes dedication and discipline, mainly because its quite boring and very frustrating to stick to the ground-rules:
  • be honest when setting the starting distances for your training,
  • only increase by 10% in any one step,
  • never increase in back-to-back sessions,
  • stick to a recovery cycle of 3:1
  • understand what you are trying to achieve with this phase of your training.
After a couple of months, so about this time of the year, we are desperate for some excitement and decide to test ourselves with a last-minute, early-season race. That little voice in your head is saying, "its only a little race so what could possibly go wrong?"
 
Well, here's the thing....
 
Race-pace is at a much higher intensity than the Base-phase training that you've been doing over the last 8 weeks. This means that your muscles and other soft tissues are probably not conditioned for the rigours and demands of fast running. The chances are you never planned in advance for this little race and so never included any higher-intensity work in your training regime. Couple this with any history of hamstring injury and OUCH, your spring has been sprung!
 
I'm not suggesting that early-season racing is a bad thing, but what you should do is be prepared by including some strength & conditioning and some higher-intensity interval work in your training. This in itself will require the right foundation which means proper planning.
 
Proper planning, means NO last-minute suprises, especially at this time of the year when we are coming out of winter hibernation (!) and are probably at our weakest.
 
If you would like any help/advice with planning or formulating a proper training plan, please get in contact.
 
If you have already sprung a hamstring and need some help with treatment, please get in contact


Happy training!

Colin

Mob: 07545 – 115562
www.speedyduck.com

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