BOOK PHYSIO | BOOK PILATES
HealthFlex
×
  • Home
  • About
    • About Us
    • Blog
    • Privacy Policy
    • Testimonials
    • Recruitment
  • Virtual Clinic
    • Telehealth
      • Virtual Physio FAQs
      • Online Rehab Packages
      • About Virtual Physio
    • Online Pilates
    • Physiapp
  • What We Do
    • Services
      • Physio Lisburn
      • Sports Injury Lisburn
      • Paediatric Physio Lisburn
      • Acupuncture Lisburn
      • Pilates Lisburn
      • Massage Lisburn
    • Conditions We Treat
      • Neck Pain
      • Back Pain Lisburn
      • Hip Pain
      • Knee Pain
      • Shoulder Pain
      • Lower Limb Pain
    • Treatments
      • Manual Therapy
      • Electrotherapy
      • Exercise Programmes
      • Taping
  • Appointments
  • Contact

Too much too soon

Too much too soon
28th November 2017TimPhysiotherapyTendon painToo much too soonVolume and loadPhysiotherapy

Are you doing too much too soon after an injury?

Giant elephant outweighs small mouse - get the load right when returning after an injury

Doing too much too soon is a common scenario we see here in advance physio.

A 5km runner comes in explaining they have had pain at the front of their knee for months on end. They’ve tried rest, which didn’t work cause when they returned to running 5km the pain came back.

They’ve tried deep heat and pain medication, which lessened the pain for a while but then they tried running 5km and it was still sore.

They’ve tried a few general stretches but that didn’t work either, infact that made the pain worse. So what did they do wrong and why did all of these things not work.

Too much too soon is a simple term used to describe the unbalanced nature of volume and load compared to what the body can handle after an injury. For example, a runner with knee pain who rested for 2 weeks and then tried to go out and run the exact same distance he was running before the injury, made the crucial mistake of thinking that his rested injured tissue was at the same strength prior to the injury. He’s done too much too soon.

A good example of how to return to sport after a knee injury is to gradually increase the load through the knee. A couch to 5km is a great method of gradually increasing the load on the knee after an injury over the course of 9 weeks because it uses walking and running to get you fit.

Obviously different people will require different loads and volumes and intensities of training as they return to sport. There are key bench marking steps that a good physiotherapist will use to help assist you to determine at what stage in the healing process you’re at.

Can you jump vertically once/ twice/ or even twenty times with pain less than 3 out of 10?

If no – then surely you shouldn’t return to running where you are basically jumping over and over again.

What about hopping?

Can you hop with no pain and without your knee falling towards the other knee when you land? If you’ve no pain but your knee falls in the way – then perhaps you’ve got a dynamic weakness into your gluteal muscles and this was the cause of your knee pain in the first place.

Knee valgus/ Knee falling in the way
=
increased pressure through the inside of your knee joint
=
do this over and over again while running and the tissue becomes inflamed

A good physiotherapist will help you to identify the cause of your pain and then help you to gradually increase the amount you do on the injured area.So keep that in mind if you get an injury that very often people return to their activity doing too much too soon.

Knock knees cause injuries
References
Goom, T. 2015. Balancing training load and tissue capacity. http://www.running-physio.com/capacity/ 

Add Comment Cancel


Recent Posts

  • Different Not Broken Podcast Exercise & Mental Health
  • Exercise and Mental Health
  • 3 Minute Standing Stretches for Stiff Back
  • “I am in pain and need help now”
  • Neck pain at home during coronavirus lockdown

Recent Comments

    Archives

    • October 2020
    • June 2020
    • May 2020
    • April 2020
    • December 2018
    • March 2018
    • February 2018
    • December 2017
    • November 2017
    • May 2016

    Categories

    • 25 years
    • Acute injury
    • Ankle pain
    • Back pain
    • Charity
    • children
    • Different Not Broken
    • Exercise
    • In pain and need help now
    • Knee pain
    • Lisburn
    • Lisburn physio
    • Mental Health
    • Neck pain
    • Online Physiotherapy
    • Online Pilates
    • Physiotherapy
    • Pilates
    • Recovery
    • Rehab gym
    • Running
    • technology
    • Tendon pain
    • Too much too soon
    • Uncategorised
    • Virtual Clinic
    • Virtual Physiotherapy
    • Volume and load
    • Whiplash

    (028) 9266 1435

    info@advancephysio.biz

    http://www.advancephysio.biz

    142 Longstone Street, Lisburn, Co. Antrim, Northern Ireland, BT28 1TR

    Quick Links

    • Home
    • About Us
    • Blog
    • Contact Us
    • Appointments
    • Privacy Policy

    Services

    • Physio Lisburn
    • Sports Injury Lisburn
    • Paediatric Physio Lisburn
    • Acupuncture Lisburn
    • Pilates Lisburn
    • Massage Lisburn

    Conditions We Treat

    • Neck Pain
    • Back Pain Lisburn
    • Hip Pain
    • Knee Pain
    • Shoulder Pain
    • Lower Limb Pain

    Treatments

    • Manual Therapy
    • Electrotherapy
    • Exercise Programmes
    • Taping
    Copyright ©2017 all rights reserved
    Designed by SMK Creations
    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
    Cookie SettingsAccept All
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT