Have you ever felt a muscle spasm towards the end of big really intense workout in the gym?
Whether it’s from training with your PT, smashing through a Crossfit class or pushing yourself at an F45 gym, we often see patients who sustain minor injuries under fatigue..
That little pull in the lower back,
Twinge through the shoulder,
Catching in the knee!
It doesn’t happen right away. It’s usually the last set of Squat Cleans, final round of Kettle Bell swings or the nasty little finisher your trainer gives you at the end of the session.
If this sounds familiar to you…
Here’s Why It Happens
Throughout a workout your body actually undergoes multiple changes including:
Physical movement and mechanics
does your first rep look and feel exactly the same as your last one!?
Adjustment to basic respiration
(you start breathing harder right!?)
Chemical changes
(ever felt the burn from lactic acid build up!?)
You even experience..
Psychological changes
(I know I have to constantly focus on my mindset to keep pushing toward the end of a workout)
What this means…
If you can perform a repetition of a movement, let’s say a deadlift, extremely well in your first 10 reps this doesn’t equate to you being able to perform the same quality of deadlift under fatigue.
Okay, so we know fatigue changes things (you probably knew that to some degree already).
Question is, how do you manage these changes?
Three Steps to Reduce Risk of Injury Under Fatigue
Develop proficiency in the movement skill
Incrementally increase strength loading to build tolerance.
Work on your proficiency of movement under incrementally increasing fatigue
How quickly you move through these three steps really depends on the ‘skill level’ required for the movement.
For example,
Olympic lifting variations VS Burpees, air squats, rowing erg
Performing a large number of burpees or air squats or calories on the rower could be deemed as much safer due simply because they require less skill.
Olympic lifts are not only more technical but involve greater loads.
In other words, they require more movement proficiency, have greater strength demands and are harder to perform under fatigue!
Applying these 3 steps to any strength program, rehab program, general training will ensure you are doing everything you can to stay healthy and we know what that means → more gains.