Too hard, too soon?

A common question we often get asked is “WHY am I INJURED?”

The list of reasons and analogies is exhaustive.

A common phrase you will hear a practitioner say is “too hard, too soon!”

What does this mean?


Let’s look at an example.

Scenario: patient X comes into the practice with a insidious onset of acute low back pain which has progressively worsened after joining a training program 2 months ago with no squatting experience after a lengthy stint away from training due to the silly season. Ruling out any serious underlying pathology, what other important factors must be considered with regards to their training and injury?

Could it have been one or any of the following?

- Improper warm-up
- Incorrect load management
- Poor motor control
- Technique
- Increase in training volume
- Lack of recovery strategies (see previous blog post https://kcsportschiro.com/new-blog/2018/1/14/sleep-is-for-the-strong)


The answer is yes to one and all of the above. Injury can be multi-factorial. However, these are just a few factors that can be implicated in any injury.


The big 4 of injury


If you have ever been injured (unfortunately injury is inevitable, though it is our belief by incorporating a healthy lifestyle, being active and constantly moving we can decrease the risk and possibly time taken away from injury pending on the extent of that injury in majority of cases) you may have fallen victim to one of the big four.


1. Equipment Failure - this is when the equipment we use happens to cause injury. For example: machines breaking down on us during usage.

2. Technical Failure - improper technique/form during movements which are highly specialised e.g. olympic lifting. A common factor of injury is borrowing movement from areas designed to stabilise the body. For example: hip limitations causing episodes of mechanical low back pain.

3. Capacity Failure - Speed, Force (Strength), Fatigue (Endurance). Whenever one of these thresholds has been exceeded, ideal function and movement cannot be achieved. When either speed, force or fatigue is exhausted we may then risk injury.


4. Fundamental Failure - Movement capacity and limitations. Breathing and bracing strategies. Low-Threshold strategies.


Too Hard, too soon and the big 4 go hand in hand when it comes to gym and exercise-based injuries. So set yourself Specific Measurable Achievable Relevant Timely goals and make sure the big 4 are covered.


By Adam Parrelli