Injury Prevention & Treatment

I. Workout Safety: TRASHED

We not only design our workouts to be effective and fun, but also safe.  This usually includes offering scaled variations of the day’s workout (Red, White, Blue), as well as guidance under the watchful eyes of our certified staff.

However, there are conditions that you bring to the workout that may negatively impact your performance and even your health, potentially resulting in injury.  These factors should be considered prior to the workout so that you may adjust your workout appropriately.  However, because it’s almost impossible for your trainers to be aware of your own personal condition that day, it’s vital that you self-assess everyday and let trainers know if you need to make any workout adjustments.

We’ve created an acronym that can help you frame your current physical condition and your readiness for a workout:  Are you feeling TRASHED?

If you answer YES to two or more of these conditions, be smart about today’s workout.  Inform your trainers of your status, and push yourself appropriately for the condition you are in today.

  • Taking new medication?

  • Recent illness or injury?

  • Alcohol consumption in last 24 hrs.?

  • Severe soreness?

  • Hard time sleeping?

  • Extended time off?

  • Dehydrated or poor nutrition?

Working out when your body is in any of the above conditions can have varying impact – from as simple as bonking on a workout (no energy, little strength) to as serious as Rhabdomyolysis (Rhabdo).  We take Rhabdo very seriously; please find more information here.

Thanks for taking charge of your health, and as always, are trainers are available to answer any of your questions!

II.  More injury prevention

And check out these tips below to help prevent any pulls, strains and sprains that might put us on the sideline for a few days.

* Warm up properly. Dynamic warm-up isn’t always fun, but it’s vital. You can’t ask your muscles to exert max effort if they’re not properly warmed up. Build up the intensity as we progress through the routine so that you have a good sweat going before we start the actual workout. Showing up to camp late decreases your warm-up time and leaves you more susceptible to injury.

* Perform exercises properly – even when no one’s watching. We work hard to demonstrate proper form, and even though we can’t all perform perfect reps every time, we should all know how to do the exercise properly. Technique improvements take time, and that’s okay, but we get in trouble when we sacrifice form just to get the workout done faster. This also means not progressing to the more advanced version of an exercise until you become a virtuoso at the fundamental exercises. Don’t be afraid to stay after class or come early to work some one-on-one technique with the trainers.

* Stretch! Though we only allot five minutes at the end of our workouts for stretching, this doesn’t mean we don’t value it.

* Hydration – It starts the day before your workout. You need to be fully hydrated prior to the start of your workout and continue to hydrate during the workout. Ideally, you should get at least 32oz of liquid in you system approximately 2 hours before camp starts. At camp, you should be drinking another 32 oz during the workout. Bring a full water bottle to camp, and leave with an empty one. Throughout the day, drink another 80 oz of liquid to replenish lost fluids. It will only get warmer and more humid, so get in the habit now of drinking more water.
* Don’t over-train. We do recommend doing a fifth-day home workout, but some of us have a tendency to overdo it. Your body needs those two off-days to rest and recover. If you absolutely must get in some extra running (ex: preparing for a marathon), we recommend working out 5 days one week and 6 days the next.


III.  Treatment

Even the most well-conditioned athletes in the world get injured on occasion. Injuries are an unfortunate consequence of fitness, and for the large majority of us, we’ll encounter them somewhere along our fitness journey. Our Golden Rule: If it hurts, don’t do it. There is a difference between muscle soreness and pain from injury. Part of working out is learning to tell the difference. Learn how your body responds to fatigue and what potential injury feels like. Any sudden sharp pains, pops, snaps, pulls, or tearing sensations are cause for concern.

Please keep the trainers updated with anything new. Please don’t wait until the pain keeps you from participating. If you feel new pain during or right after a workout, please inform the trainers and consider the steps below. NOTE:  A common prescription used to be R.I.C.E. – Rest – Ice – Compression – Elevation.  However, recent research has shown that ice actually inhibits muscle repair, delaying healing.  Instead try:

Gentle Movement – As soon as you can, start moving the joints in the impacted area.  Mobility work/stretching without pain.

Compression – this limits the swelling as well in order to speed up the healing. Wrap an ACE bandage around the injured area is an easy way to compress.

Moist Heat – applied with a heating pad/wash cloth.

Elevation – again, this is another way to reduce swelling and therefore speed up the healing process. If after a few days, the pain has not subsided, it may be time to see a doctor.