We are a nation that loves our professional sports. From the fresh cut grass of the Baseball field, to the majestic scenery of the Tour de France we find hope, inspiration and motivation in our favorite athletes. For many of us this sparks the desire at a very early age to challenge our own limits in sport, and others pick up sports a little bit later in life for the social aspect and health benefits. Regardless, it is now easier than ever to find organized sporting events, clubs, or social groups to keep you motivated and test yourself against others. While most of us will never get the chance to feel the emotion behind winning the Super Bowl or hitting the fade away jump shot to secure a trip the playoffs - the one thing we will experience, almost guaranteed, is injury.
“The elastic is going to snap” is a term often used in cycling that denotes a situation when a rider or small group of riders are at their limit, usually just barely hanging on to the back of the main group. The smallest increase in speed will cause them to lose contact with the main group and wala. . . . they are spit off the back and their race is over. I found myself experiencing this on a recent group ride and thought the comparison fitting to many of the injuries athletes bring me in the clinic.
The human skeleton is held together and controlled by soft tissues (muscle, ligament, tendon and nerve) and some of the basic properties of the musculoskeletal system can be compared to an elastic rubber band. You can pull on the ends of the rubber band and it will snap back into its original resting position (similar to demands of workout). Pull a little bit harder and the some of the elastic fibers might tear or deform a little bit and the rubber band won’t quite get back to its original resting position. Now let’s leave the rubber band out in the sun to bake a bit and then pull it just as hard as before. Now we have less elasticity in the rubber band and fewer fibers to resist against the work load and wala. . . the rubber band snaps!!!
While this may be over simplification this is exactly how many athletes get injured. Small tears in the muscle that normally occur during training are not allowed to heal completely leading to micro bits of inflammation in/around the soft tissues (muscle, nerve, ligament, tendon). This results in reduced elasticity (i.e. tightness, loss of ROM) and less tolerance to force. Yet the athlete can keep increasing the training load (mileage, intensity, weight, etc.) without seeing a dramatic change in performance (we tend to be great compensators). Then a few stressful days at work/home, a few poor meal choices, sacrificing the recovery workout for a “quality speed workout” (more work = more fitness) and wala . . . the athlete wakes up the next morning with a mysterious pain on the side of the knee and can hardly go down stairs. The rubber band snapped.
Chiropractic can help restore normal tissue tolerances and structural alignment to reduce the risk of injury. A specific functional movement assessment can quickly identify areas that demonstrate poor control of movement and a hands-on assessment can determine the quality of tissue elasticity. Tissues that demonstrate poor elasticity are often dense, stiff and tender when put through specific range of motion. Improving movement at key joints with manipulation can help to further reduce unwanted stress to elastic tissues.
Here are few signs that you might be getting close to snapping the rubber band:
- Stiffness, achiness, or loss of range of motion that doesn’t improve with activity.
- Pain or stiffness first thing in the morning, particularly at the feet and calves.
- General fatigue, muscle soreness that doesn’t improve with a few days of easy workouts.
- Muscles are tender to the touch (quads, IT-band, calves, hip, shoulders, etc.)
- Cramping or mild sensation of a “tweaked” muscle during a workout
- Any changes in technique or body position during your sport (i.e. hand is not entering the water properly for a swimmer, running more bent over than usual, etc.)
- Reduce your training volume by 30-50% every 2nd or 3rd week
- Consume a recovery drink within 30 minutes of working out
- Drink plenty of water with electrolytes (Gatorade doesn’t count) before, during and after workouts
- Use a foam roller or other self-massaging techniques to reduce muscle stiffness and soreness on a regular basis (at least 2-3x per week)
- Consume more foods that have anti-inflammatory properties (fruits, vegetables, lean meats, etc.) and avoid foods that are inflammatory (sugar, saturated fats, breads, etc.).
- Try to get at least 7-8 hours of sleep per night
- Follow a regular strengthening and stretching routine specific to you and your sport
