How to Deal with Setbacks!
How do you deal with major disruptions to your workout routine? When you’re on a roll, you’re on a roll. Nothing can stop your motivation.
In sports they call this momentum, and it’s easy to recognize. The ball bounces where you need it, you make your shot, and everything seems to be going your way. However, momentum can be lost as easily as it is gained, and it happens to the best of us.
Losing this momentum can really affect your workouts and make your goals harder to obtain.
Not only is this frustrating, losing your drive also makes it even harder to get moving. It can take as little as a week off to really put a damper on your running progress.
Here’s a little secret, just remember the word “one”. To get back in the game and shift gears, all it takes is “one” step. Once you take that first leap the next will be easier, and the one after that even easier. After you get back to your workout you are on your way to building up your momentum.
This article from the “Zen Habits” blog is very helpful for those of us that have lost our momentum. Here the writer offers some insight into the right way to stick to your goals when unforeseen circumstances, aka life, gets in the way of your exercise program.
His six suggestions range from being more flexible, to getting an exercise partner, to taking a little break. Each piece of advice is personal and helpful, and may encourage you to rethink skipping your next workout.
Best,
Cole Ellis
Tight - Weak - Injured - Is Stretching the Best Approach?
Releasing Tight Hamstring
If muscles are tight, should you stretch them?
If you are weak, is it because of a lack of strength?
The answer to these questions depends on what is causing your muscle tightness or weakness. Many people have misconceptions about how muscles work. “Tight” muscles are viewed as being strong, while “loose” muscles are viewed as weak or out of shape. However, if a muscle remains tight for an extended amount of time, it grows weaker, leading to a reduction in performance - and ultimately, an injury. It is important to be aware of your injury type so that the best treatment can be administered Learning more about soft tissue damage is the best place to start.
What causes soft tissue damage?
- Acute conditions: such as pulls, tears, and collisions. (Acute Injury)
- Micro-trauma: overuse conditions, performing repetitive actions over and over again. (Repetitive Strain Injury)
- Repeated or sustained contraction of soft tissue resulting in a hypoxic environment. (Hypoxic fibrous adhesion pathway)
Hypoxic fibrous adhesion pathway - okay, sounds complex, but it’s really an important concept to grasp when treating chronic musculo-skeletal injuries. Dr. William Brady D.C., CSCS, founder of Integrative Diagnosis, explains this concept in an easy to understand style. For a more complete picture, click here to view article.
Damaging soft tissue can cause your body to produce tough, dense scar tissue in the affected areas. When you accumulate these unhealthy tissues-adhesions, scar tissue, fuzz, knots-normal movements are restricted and the muscle’s natural ability to contract is weakened. In addition, these injuries can reduce range of motion, and cause pain, loss of strength, and early fatigue.
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