Summary of 17 most common injuries related to training in the gym

This series of blogs has been designed to give you information about the 17 most common issues related to training in a gym. Each blog discusses what is commonly seen by trainers and physiotherapists when people train in the gym – and also the importance of having a trainer and physiotherapist working closely together to create a training plan to prevent injury and maximise results.

The synergy of a physiotherapist and trainer working together has huge benefits in terms of continuity of care, injury prevention, and communication between all clinicians and you – the person trying to achieve the goal.

When a physiotherapist and trainer work together injuries can be prevented by early assessment to identify problems which may occur in the training process. The key principle here is prevention of injury rather than healing of injury once it has occurred. The physiotherapist is valuable in his / her knowledge of medicine and musculoskeletal injury, and the trainer is valuable in setting training goals and making sure you are motivated and carry through with your plan.

If you are interested in working with a physiotherapist and a trainer who have spent years refining the process of injury prevention contact us as at mail@physical-edge.com now.

Making common sense training goals

Many of us like to set goals which will push us to our limits.  If we want to learn something well, we usually have a teacher or a coach, and this applies to physical training as well.

If you set a goal and along the way you get injured, or you can see that your sport is unsafe because your body cannot cope with the loads exerted on it, then have the common sense to change. The ability to listen to your body can prevent acute and long -term injuries. It is not worth training for weeks or months, to get injured and see your goals slip away.

A physiotherapist and trainer can help you make common sense decisions about your training goals. Both clinicians will listen to what you want to achieve, and assess your body, to decide whether or not your goals are realistic. Choosing the appropriate training goals will make training safe and achievable.

The body is not a machine, it responds to physical stimulus and will adapt over time. Setting goals which are small, on which you can build towards a much bigger goal, is the best way to train. A physiotherapist has knowledge in the areas of pathology, physiology and neurophysiology. A trainer knows how to train to achieve physical goals. Working with a Physiotherapist and Trainer gives you the professional support to choose the training program to best suit your needs.

Make a common sense decision now, before you waste time and money, and suffer injuries. Consult your physiotherapist and trainer as they work with you as you achieve your training goals.

Ironman and Author Rhys Chong is interviewed by The Running Bug and talks about working with a professional Team to achieve his goals

Author, Physiotherapist and Ironman, Rhys Chong describes how he completed an ironman using his own team of professionals. Whether it’s 5k or an ironman you can boost your chances of success by training like an elite.

ironmanWinning a Gold Medal at the Olympics, winning the Tour de France or winning an Ironman are spared for the elite athletes of the world. Every sport has its unique demands, but there is one goal all athletes strive for … to be the “best he/she can be”.

Whether you are a professional or an amateur, there are aspects of trainingwhich can help you be the “best you can be”. The key is to have a team of specialists who work specifically for you. Bradley Wiggins, Chrissie Wellington, and Sir Chris Hoy all have a team of professionals guiding them to success.

I completed my Ironman and had a team of professionals working with me. I knew if I wanted to be the “best I could be” I would need coaches for different parts of my training. In my team there was a training coach, swim coach, bike mechanic,nutritionistmental conditioning coach, massage therapist, physiotherapist, and pilates instructor.

Each member of my coaching team had their role to play at various stages in my year of preparation for the Ironman. My training coach directed the overall training plan and as my strength and technique improved, with the help of other specialists, I focussed on work with my mental conditioning coach. I did have injuries during the year but they were minor. It helped to condition my body with gym work and pilates. The expert physiotherapy treatment and massage therapy I received allowed me to train six days a week.

Elite athletes will train in cycles of four years in preparation for the Olympics. The focus of their team is to have them at peak performance for that one race, on that one day that really counts. This could be your “A” race for the year when you want to set a PB (Personal Best).

My advice is to plan your training with your coaches. Your entire physical and mental preparation will be for your “A” race. The synergy created by pinpoint focus on your “A” race will create incredible results.

There are multiple benefits to having a team of coaches. Your coaches are with you from the beginning of your journey through to crossing the finish line. They know how you “tick”, and can provide you with emotional guidance and motivation, in the good times and the bad. Your training can be adapted to fit with what is happening in your life. When it really matters, we all want to talk to people and training is no different.

 

Tri Coaches to try:

www.physical-edge.com.

Personal Training Series: Pitfalls of leaving injuries too long

In physiotherapy I see many sports injuries. Often I will see injuries which have been present for several weeks, months or even years. Clients tell me they were never told by their doctors or specialists to see a physiotherapist and that they decided to leave time for the injury to heal by itself. By the time they come to physiotherapy the injuries have set in to the body; the central nervous system has adapted to the pain and now can prolong pain. The musculoskeletal system  has weakened or become tight, or moves incorrectly.

If you get injured call your physiotherapist to get advice straight away. Why wait? If you can’t see the physiotherapist, the physiotherapist can advise you over the phone what to do for your acute injury. It is in the phase just after inflammation that training can be very effective. Training in this time allows the body to adapt to load in a positive manner. The body becomes stronger, stiffer and moves correctly.

Starting treatment when an injury has been present for weeks, months or years will take longer. The amount of input the client has to put in outside of the physiotherapy clinic is also increased. What you are trying to do is to tell the body a new way of moving and being, and it takes time for the body to adapt to this new stimulus. The stimulus has to be applied frequently and regularly. Sometimes 100% resolution of the injury is unrealistic; in some cases it is more realistic to teach a person how to manage their pain rather than cure the pain completely.

It is obvious that it is important to treat acute injuries immediately and to seek medical care. Being proactive at the start avoids a tedious recovery time, which is likely to be the case if treatment is sought much later.

Once the physiotherapist has seen you through the acute phase of your injury, he can work with a personal trainer to design a training programme which is appropriate for your goals. The exercises given to you may have to be adapted for the injury, and these can be changed as the injury heals. Having a personal trainer watch you during the training process ensures that you do not do anything wrong, and risk reinjuring the body part.

The physiotherapist will know when your body is ready to train at full intensity again. The close relationship between the trainer and the physiotherapist is beneficial because the professionals know each other, talk the same language and can progress you through your training at the appropriate times. If you have physiotherapy questions, do contact us as http://www.physical-edge.com.

Personal Training Series: Putting the patient at risk

A patient came to me from training one on one with a trainer. She’d achieved many of her training goals in the gym, and therefore decided she wanted a new challenge. She asked the trainer to set a new challenge; and so the trainer decided to make her an Olympic weight lifter. This client was 5 foot tall, of medium build, and had never done heavy weight training before. The trainer gave her a deadlift to do, and in the process she felt a sudden sharp pain in her lower back and dropped the weights. She was in agony, could not sleep and noticed the pain whenever she was sitting for prolonged periods of time. On assessment she had significantly damaged ligaments around her sacro-iliac joint and it was now hypermobile. The treatment for this condition required regular physiotherapy, Pilates, and a modification of her training.

The above story is an example of an inexperienced trainer pushing the client beyond what should be expected of him / her (in this case a 5 foot tall medium built woman). The client has stopped going to that trainer and now requires more low level exercise training, rather than high level training such as running and weight training – which is what she originally desired.

When a physiotherapist and a trainer work closely together this situation can be avoided. The physiotherapist and trainer will assess whether an exercise programme is appropriate to give to the client, then find an alternative training method or set a different and more realistic goal if necessary. The client benefits from avoiding injury, continuing training, and having constant surveillance of how his / her progress is going. This is an example of why a physiotherapist and a personal trainer working together with a client makes a great team.

Personal Training series: Setting goals too high

The danger of training can often be setting goals too high. It is very easy to decide that training with a trainer is the start of a whole new change of life. In some ways it is, but in other ways the goals that are set with the trainer need to be realistic for your body type and athletic ability. Of course, you can gradually build up to bigger and bigger goals, but at the start it helps to set achievable goals and test how your body adapts.

I have noticed that when clients come in with an injury they may suddenly decide to compete or race, where before the injury they had no desire to train. There is something about getting treatment or starting training which triggers within people a desire immediately to take part in races. I have had clients who injure their knees and yet suddenly want to do a marathon; this is a great example of setting goals which at the time are unrealistic. A more appropriate strategy may be to recover from the injury, build up strength, start looking at running technique, and slowly build the distance you run eg 10km, 15km, 21km and then a marathon.

I had another client who wanted to run a half marathon 3 months after giving birth; she reported pain in her body and required treatment which stopped her from training. 9 months down the track she completed the half marathon, and retrospectively acknowledged that she initially started training too early; she now knows  that her body needed the time to heal from the birth of her child before it was ready to withstand the impact of running and training. Her half marathon was a great success; she enjoyed the day and did not get injured. If you are going to do a half marathon for the first time, you want it to be an enjoyable experience. If she had done the race 3 months after giving birth, it would have been a painful experience and probably put her off running forever.

Having a physiotherapist and trainer work together can help you assess the current state of your body, and then help you set a plan to develop your strength, endurance and power. They can also look at your technique before helping you to set an appropriate goal. Having a trainer is hugely beneficial in overseeing your progression, and the physiotherapist can see how your body is improving and give you guidance as to how quickly training can progress. The physiotherapist also has the advantage of understanding medical conditions and the impact this will have on training.

Working progressively towards a goal often requires a change in a client’s mind-set. Patience is not everyone’s natural tendency; however if someone wants to achieve a goal there will be an element of patience required. If the goal is inappropriate – since the client does not want to wait to go through the training process – then a new goal needs to be set. At the end of the day the client will fail if the goal is set too high, and this reduces motivation for training in the future.

When a client sets goals or has ambitions which are too high we call these fantasies. Physiotherapist and trainer can put goals into perspective, set realistic targets, and make the process enjoyable

Top 5 tips to making your Ironman a reality

Racing your own First Time Ironman

The Ironman is a 3.86km swim, 180.25km bike ride and a marathon raced in that order without a break. I pondered for 10 years about entering the Ironman, but my fear of not being good enough proved to be a  great  mental block. I remember the day I made the decision to overcome my fear. It took one second and started an incredible journey all the way to the finish line of the Switzerland Ironman.

 

Since completing the Ironman I have encouraged, empowered and assisted several first time Ironman athletes to complete what they call the greatest achievement of their lives. My book, First Time Ironman was published this year www.physical-edge.com and my blog was voted Top 10 Blog by Newtotri.com.

 

Completing an Ironman is more than a physical race. I learnt how to develop an athletic body and transform my nutritional habits. I developed a strong mind-set to win and mastered how to achieve unimaginable goals. I created empowering new beliefs which changed my life forever.

 

Top 5 tips to making your Ironman dreams a reality

 

Making the decision

Nothing is worth starting until you have entered the race. Once you have entered you will feel a weight lifted off your chest, as the decision has been made. I can guarantee everything will then fall into place.

 

Team is everything

Having a team of professional coaches work for you is like having a family supporting you along every step of the way. Working with humans and not computer programs gives you better flexibility with training, as it can be adapted to what is happening in your life on a day to day basis i.e. work, family, injuries, illness. Most people like talking to people when things really matter and training is no different

 

Family, Friends and charity

Your training is your own responsibility, but when it comes to motivation, fun and inspiration  on the day of the race, family, friends and having a greater cause to race for, is everything. Hearing cheers and giving high ‘5’s will boost your spirits for another lap of the race course. People will want to support you on your challenge and a charity helps those people who cannot be at the race feel involved.

 

Passion

Let passion for your new challenge drive you to learn and enjoy your sport even more. Talk to other triathletes, buy good quality equipment and be disciplined in training. The race will become a proud part of your identity. Capture the race with photographs and video.

 

Visualisation

Successful athletes use visualisation to enhance the enjoyment and success of any race. You can work with a mental conditioning coach to visualise your entire race; from pre-race, race and post-race. You can imagine yourself getting through the tough times in the race; what you say to yourself, what you do and what it feels like to get through it.

 

Use these top 5 tips to race an Ironman successfully. Remember to enjoy the journey and if you would like help to race your first Ironman get in touch with us at www.physical-edge.com and don’t forget to read First Time Ironman also available at www.physical-edge.com. Remember: Dreams = Action = Life.

 

Interview: Rhys Chong about First Time Ironman book

First things first – completing an Ironman Challenge is no New Years Resolution. When did you suddenly realise that you wanted to become an Iron Man, after no prior training?
 
The Ironman had been a dream of mine for 10 years. The distances in an Ironman seem impossible but this made it more exciting. I saw athletes in there 70’s and 80’s complete the race, athletes with half a functioning kidney fight to the end, and amputee athletes limp over the finish line.  I keep videos of these hero’s on my website http://www.physical-edge.com They all inspired me and I decided it was time for me to step up and stop thinking about it. I had a friend who became my coach and he promised to help me. Knowing I had his support, I made the decision to do the Ironman and entered. 
 
What do you think planted the seed of the challenge in your mind?
 
I worked in a gym as a Physiotherapist and there were two personal trainers who did Ironman. I already wanted to do an Ironman, but with their coaxing and hearing their stories the idea grew more and more. The more questions I asked them the more I got excited about the idea.
 
Why did the Ironman challenge draw you in?
 
It was a challenge beyond my comprehension. It seemed totally irrational and inhuman to do, and yet by watching the youtube videos (www.physical-edge.com) I was captured by the enormity of the task. Watching  Ironman athletes cross the finish line in total euphoria was incredible. I wanted to do that and I wanted to be an Ironman.
 
You’ve had – and have – an amazing career in physiotherapy – you recently started your own physiotherapy business in 2007 Why that line of work?
 
I believe people are gifted with certain natural talents which do or do not fit with his/her chosen career. If you can find out what you do best and choose a career which matches your talent, then everyday you wake up and are excited about going to work. I had wanted to be a Physiotherapist since I was 12 years old. I naturally enjoy being around people and hearing how well they are doing in life. I have good sense of touch which is important in Physiotherapy and I love sport. These Olympics are dangerous as I find myself glued to the television all day.  I enjoy helping others and having my own business allows me to be creative in how I work as a Physiotherapist. I was going to be an Artist or a Physiotherapist, so having a creative outlet is even more fulfilling. You can see a video on http://www.physical-edge.com which gives more insight into my passion for Physiotherapy.
 
How did your line of work influence your decision (and success) in completing the Switzerland Ironman?
 
I have treated professional athletes in sport and work with amateur athletes. I have a passion for endurance events like the Ironman and Tour de France. In these events there are many injuries. I like the “buzz” of having an injury to heal in a tight time schedule, as happens when an event is coming up. Endurance athletes often get injured when they are doing their longest training sessions. This can be 3-4 weeks away from a big race. This is when the pressure is on to perform as a Physiotherapist. My contact with endurance athletes excited me and increased my desire to race an Ironman.
 
 
How did you stay focused and commit to the challenge once it had been finalised? 
 
The best way to commit to anything is “burn the bridge behind you”. Once I had made the decision to enter the Ironman I entered online immediately. I made the commitment by paying £450 and registering for my first Ironman. The bridge was burned and I could not go back. Once I was committed, all I could do was look forward and find a way to make it all happen. I think the greatest driver to keeping me focussed was the fear of not finishing the Ironman.  Everytime I thought about the race it frightened me and spurred me on to train and stay focussed.
 
What drove you to complete the challenge?
 
Every Ironman believes he/she will do anything to finish the race. I was committed 100% to get to the finish line no matter what happened. The pain was bad in the last 20km of the race but I was not going to stop running. I think this belief is developed in long hours of solo training in the cold and wet months of winter. I forced myself to train hard in these conditions and if I had made this sacrifice then I was going to get to the finish line of the Ironman.
 
What were you thinking from one stage to the next?! Did your mind wonder to what you were going to have dinner, or did it focus on the pain?!
 
My mind was focussed on my race plan. I had worked with a mental conditioning coach prior to the race. I had created a visualisation of my entire race, including breakfast and celebrating at the end. It is a type of hypnosis and I knew exactly what I had to do for each stage of the race. I only focussed on what I had to do next, so very short term. If I did have a moment to relax e.g. on the bike leg, I took the opportunity to enjoy the moment and really appreciate the fact I was actually racing the Ironman. I wanted to enjoy the race and capturing the scenery in Switzerland was breath taking.
 
Your words when you crossed the finish line?
 
YES!!!!!!! I was euphoric. I sounded like I was about to charge the enemy in war. The crowds were cheering and I was ecstatic. I screamed a war cry all the way down the finishers shoot to the finish line.
 
Was there ever a moment during the challenge when you worried about the lengths you were stretching your body?
 
At one stage on the bike my left knee kept subluxing, as the muscles on the outside of my leg had got so tight it was pulling my knee cap laterally with each stroke of the pedal. It was sharp pain and I had to keep my leg moving in a straight line to control the knee cap. I was worried about running the marathon next.
 
Your book ‘First Time Ironman’ launched this month – a tick in the box, life long ambition, or did you write it ‘just because…?’ 
 
I wrote the book because I now help business men and woman, entrepreneurs and celebrities train and complete an Ironman in 1 year. The book was designed to give first time Ironman athletes an appreciation of training for the race and the race itself. I wanted to know what it was like to train and race an Ironman and I know others would to.
 
What would you like your readers to gain from it? 
 
I want readers to see that racing an Ironman is achievable even with running your own business and having relationships. If you commit to racing the Ironman the rest will fall into place. It is key to have a great team of coaches and medical staff to help you. The book gives you an insight into how I used my team not only to have a great race but also a fantastic experience. 
 
How did you find running your business whilst simultaneously writing your book?
 
It was tough at times but being super planned made all the difference. I worked with my coach on a weekly basis to get the timing right and when my work got too much we altered it. 
 
It’s a pretty intense life you seem to lead! Hows the social life?!
 
Social life did take a back seat but when I did go out everyone wanted to hear about my training and were inspired by my plan. They wanted to donate to the charity I supported and in some ways I met people I never would have met without doing the Ironman. My coaching team are now great friends and they all came to my wedding.
 
What do you do to unwind in the evenings, or is unwinding unnecessary?
 
I will watch television or a movie and eat good food.  I enjoy life so I actually like doing things to relax to. I find working on my business and being creative or cycling 3-4 hours relaxing.
Your Ironman team helped Diccon Driver finish his Ironman challenge despite awaiting a kidney transplant.
 
How did it feel to a part of that monumental achievement?
 
Diccon is an inspiration to us all. His story is immense. I am proud to say I trained with Diccon and I think he will be the first Ironman who has had a kidney transplant. I am honoured to help Diccon and I am excited about his future race plans.
 
What are your plans for the future? Any more challenges?!
 
I have just had a baby so my new Ironman is taking care of her. This is an Ironman for life. I still go for bike rides and race team triathlons but my days of racing long distances have to take a back seat. I would love to do another Ironman with my children one day. Maybe when I am really old I will inspire them to race an Ironman.

Give yourself realistic timeframes to train

Having a goal is great because it drives you when times get tough during training, and it keeps you focussed through the training period. The time it takes for you to achieve your goal will vary depending on what that goal is. Sometimes I have seen people set goals with time frames which are too short.

When I completed my Ironman in Switzerland, I gave myself 1 year to prepare for the race. I worked with several coaches. Having 12 months gave me to time to learn and to get it right. I needed the time – because I was working – to fit in skill sessions, such as learning how to swim correctly, and to find the equipment I needed to race. I did get injured in the early stages of my training because my body was adapting to 6 days a week training. Having 12 months to train for the race allowed time for my body to recover from its injuries and to get back to full fitness to train again.

When the time to train before a race is too short there is greater risk of failure. I have had a client wanted to race the ‘Marathon de Sables’ in 2 years’ time, and to do an Ironman in 1 year’s time – and she had no background in endurance training; she also had an existing ankle injury. Setting goals like these is unrealistic; if you talk to a coach he will put a true time frame in for each event you want to complete. Personally I think it is better to leave more rather than less time to complete endurance events.

Remember, talk to your physiotherapist, coach or personal trainer when you want to set a new goal – to make your time frames realistic and to avoid injury at the same time.

Personal training series: Risk of long term injuries

 

Injuries can occur in several degrees of severity. Some injuries can be niggles which ease with time; some of these niggles continue to plague a person throughout their life. Severe injuries may require hospitalisation or immobilisation and rehabilitation; other sever injuries will handicap a person for life. There is a spectrum of minor to severe injuries, and each person’s injury sits somewhere along this line.

Why can’t you get rid of these injuries? When you get assessed by a physiotherapist the physiotherapist will tell you what the injury is and what needs to be done to heal that injury. I see the best results when the client follows the physiotherapists instructions and does their homework. Failed treatment usually results when a client comes to physiotherapy under the illusion that treatment for 30 mins twice a week will take away their pain without their having to make lifestyle choices to stop aggravating their injury.

When injuries are neglected during daily life and in training they become more deeply set in within the body. Pain can be remembered by the body through the nervous system. The nervous system is said to be ‘sensitised’ and will hence react to normal movement in an abnormal way. A person can live their life in pain even though the actual initial injury is healed.

Some injuries do require surgical intervention or help from various medical professionals. More than this, however, change in mental attitude is required about a client’s injuries. Sometimes injuries which have been present for a long time will continue to cause pain and it is about managing that pain through a different mindset.

Injuries should not prevent training; what prevents training is what decisions a person makes about what they are committed to do in their training and at home. Failure in physiotherapy and training should not be blamed on the clinicians; clients should look within to see the degree to which they are contributing themselves to the pain that they suffer. Physiotherapy requires input from the client just as much as the physiotherapist has his own input on the client.

It is clear that those clients who are most successful in physiotherapy are those prepared to make changes in their life. It is not easy to assess what changes you need in your life and that is where a physiotherapist and trainer can help you with their vast experience with other clients and their training. A physiotherapist and trainer can also monitor a client’s progress; help with maintenance of his good health; and inspire him to achieve goals that he never thought were possible.

My advice is that if you want to start training to help long term injuries, you would benefit from the input of a physiotherapist and personal trainer working closely together with your interests at heart.