As the weather warms up, more of us are getting outside and increasing our physical activity levels. After being indoors for the cold season, it's crucial to ease back into our routines. This time of year, we often see a spike in overuse injuries, what we call the "terrible twos" - simply too much training too soon.
Our muscles need gradual activation to build strength and endurance. Pushing beyond our body's capacity can lead to compensation and injury. That's where the 10 percent rule comes in. This rule, commonly used in running, advises against increasing your weekly mileage by more than 10 percent from the previous week.
We can apply this principle to other forms of exercise too. For instance, I'm preparing for a half marathon in May, aiming to comfortably run the 13-mile distance. I've been gradually increasing my weekly mileage by around 10 percent each week. Sometimes, I feel like I could do more, but it's crucial to respect the body's limits to avoid injury.
By gradually ramping up our exercise routine, we allow our bodies to adapt and handle the stress. This approach, known as graded exercise, is key to injury prevention. If you have any questions, feel free to contact us at Forward Spine Center.
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