5 Very Real and Common Pitfalls that Could Stop you Training

When it comes to your training, who thinks of getting injured when they’re feeling great.  That’s the enigma of an injury - you typically never know when it could drop on you, or do you?

Are there perhaps subtle warning signals that you’re ignoring right now?

The frustration of losing that conditioning is a passion killer.  So; here’s the short list of common injuries to watch out for, preventatively manage and avoid.

At the Elbow, we have the annoying and debilitating ‘Tennis Elbow’.  Otherwise known as Lateral Epicondylitis

All the pressing in the sagittal plane and the isometric holds will place severe pressure on the tendons. Obviously, we have to do this to create change, but it’s important you don’t ignore those feelings of inflammation on the elbow, especially during the early stage of your workout.  

Make sure you fully warm up the synovial fluid in your elbows prior to heavy lifting. Do also try pumping your biceps prior to any heavy use of pressing movements, this can help.

If you are carrying food intolerances, you will notice one of the markers is soreness in the joints throughout the body.  Over the long term, you are not going to be able to overlook this ache in the joint.

The following natural remedies will help;

  • High EPA Omega 3 to help reduce inflammation naturally
  • Ice packs on the affected elbow throughout the day whenever you can
  • Arnica cream around the joint, and as a preventative solution, arnica on both elbows prior to training
  • Old remedy - a Castor oil wrap around the elbow.

Protrusion or Prolapse of Lower back discs -  Typically L4 / L5 - Otherwise known as ‘Hell’  

When you’re suffering from any form of lower back pain, everyday activity in life becomes a challenge.  Not just in the gym attempting to get on and off the bench, but even walking around the shops.

Even the slightest protrusion, which is often the issue with lower back issues can be excruciating.  We often refer to having ‘blown a disc’ or ‘prolapsed’ in our spine and the language can get very emotive around this particular injury, that’s because the pain is so severe

  • The lower back disc protrusion of prolapse responds well to heat - so get that water bottle out of the cupboard
  • Immediately start dosing on Vitamin D3.  The research connecting the health of the spinal fluid and D3 is substantial, the D3 actually acts as a natural steroid to the spine itself due to the Vitamin D receptor sites in the spine.
  • Start activating your TVA (Transversus Abdominals). Draw your stomach in as if you were sucking it in but maintain your breathing - do this as you walk around, stand up, sit down and in fact during any movement, it will act as a brace around your midsection and protect the injured disc. It’s an excellent help.
  • By this stage, your piriformis will be like a pressure cooker sending all sorts of negative signals down your leg, around your calf and under your foot.  Use trigger point release to free the piriformis and try to stretch your hip on the affected side without too much displacement in the lower back. This will alleviate sciatica in conjunction with the TVA activation.  
  • Review your form in the gym, something has caused this and you’ve probably disregarding your neutral spine position for far too long.
  • Check your Magnesium levels, if you are dosing on Vit D3 then it will draw from any available magnesium levels you have, and send you into a severe deficiency.  You will need the extra magnesium to also help relax the muscles too so dose up.

Shin Splints - Otherwise known as Medial Tibial Stress Syndrome

Some suggest shin splints as being a bit of a phenomenon. It’s no phenomenon, it’s really quite straightforward; if you run for excessive periods of time on a very frequent basis while at the same time forcing your body to go in to over-compensation in order to build lactate tolerance, endurance and cardiovascular fitness, and if you do this with any form of postural distortion or gait distortion, you are high on the list for shin splints.  

In my experience, the only thing that resolved my shin splints and got me back on the road running was Ultra-Sound treatment.  I’m going back a few years now, so I’m sure there are other more sophisticated versions and treatments available. You can, of course, ice the local area and a Vitamin D3 supplement is going to be helpful for the obvious connections it has with bone health.