HUB Life - Triathlon and Endurance Lifestyle

#9 Injuries Suck - 5 Phase Return. Give your body the respect it deserves.

May 21, 2023 Dr. Marion Herring and Dr. Rob Green
HUB Life - Triathlon and Endurance Lifestyle
#9 Injuries Suck - 5 Phase Return. Give your body the respect it deserves.
Show Notes

5 Phase Return from Injury
https://hubtrainingcenter.com/2023/05/stressed-out-by-a-stress-fracture-5-phase-recovery/

Phase 1: Injury

  • Diagnosis first
  • Stay below pain threshold (0/10 pain) - Make a Do/Don't Do list
  • Be nice to your family - it's not their fault
  • Recognize the 5 phases of grief.   (Denial, bargaining, depression, anger, acceptance.)
  • Maximize your nutrition - consider an appropriate supplement. 
  • Establish a goal

Phase 2:  Recovery

  • Understand how you got hurt
  • Think about biomechanics - strength, mobility, training methods, gait analysis, bike fit, etc.
  • Weight bearing progression - Non impact->low impact->higher impact
  • Have a phase 2 goal. What is your north star?

Phase 3:  Build

  • Progressive volume overload.  
  • Don't add intensity until volume is back. 
  • Continue strength and mobility focus

Phase 4:  Race Prep

  • Back to race specific training and overload

Phase 5:  Race Time!

Lessons from Knuckleheads!
BE AWARE OF YOUR ALTER EGO.
It takes time to heal and give your body the respect it deserves.