Injury is an unfortunate reality inherent in all rigorous physical activity and no gym will ever be injury-free. But there are injuries we can consider preventable or easily avoided if athletes and coaches adhere to some basic principles.
Minimizing injuries will happen if you commit to starting slow, and being humble and aware of where you still need to improve. PDXstrength borrows from so many disciplines that it requires time and commitment to become competent with even one area.
Here are some Good Training Habits to help with Injury Prevention:
While it’s our responsibility as coaches to teach you movement, program intelligently, and keep you safe, it’s your responsibility as athletes to develop good training habits. Here is an overview of three great habits that will significantly enrich your training experience.
1. Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies. Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free. After you’ve signed in and changed, take advantage of the time you’ve got and start moving.
Many of us know where our tightest areas are—they’re the ones that make it difficult to squat below parallel or press a barbell overhead. Spend a few minutes mobilizing and doing some soft tissue work (foam roller/LAX ball, etc.) on your “problem areas.” If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out. MobilityWOD.com is great resource for folks who need simple, effective strategies to help them move better.
2. Log Your Workouts
Training without logging is like driving without a road map. You don’t know where you’ve been or where you’re going. Taking notes on important training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements.
3. Start Slow and Maintain Perspective
We take our training seriously ( most of the time haha ) at PDXstrength and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop broad, inclusive fitness. If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.
The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start PDXstrength, intensity should not be a significant concern. The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity.
Training with a lifelong perspective is incredibly important. Remember that you’re here to build yourself up, not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to work out successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.
Jossy and the PDXstrength crew
