Many injuries result from mechanical overload or load vs capacity.
Mechanical overload is when the forces applied (through the muscles, bones, tendons and joints) exceeds the capacity of those structures to tolerate the load. This can result in inflammation, breakdown and injury.
Some people get frustrated when they get injured, or get a scan showing degenerative results. Scan results such as cartilage degeneration (arthritis), tendinopathies, or spinal disc injuries can be disheartening to discover. Once injuries occur or degenerative results diagnosed we are often are told to avoid activities such as squatting, lifting, walking etc.
Reduced load results in reduced capacity
Unfortunately, reducing load (or over-protecting an injury) leads to reduced load capacity, lowered strength and further degeneration. A better idea is to have a carefully managed and graded exposure to load (through resistance training/exercise) whilst monitoring symptoms in an effort to increase strength, muscles and the capacity of the body’s tissues. Monitoring load vs capacity doesn’t mean you have to stop doing activities, it means doing these activities in a safe way to get you back to full strength sooner.
The human body is adaptable
The beauty of the human body is that it is ADAPTABLE, therefore, if we load these structures carefully, consistently, and following the principles of strength-training, we can adapt. Ensuring we can adapt we can return to long walks, squatting, lifting, or whatever movement may have caused the injury in the first place.
Fear avoidance is not the answer
Fear avoidance is never the answer! Seeing a Physiotherapist or Exercise Physiologist at MD Health who can modify your activity, assess your load vs capacity and gradually increase your tolerance to aggravating activities via strength training is important to helping build a strong, resilient body.
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