Too often, #athletes returning to activity suffer from the “terrible too’s”- they train too much, too hard, and too fast. If they attempt to develop their bodies too fast—injuries return. Our phasic and postural muscles need to be re-activated slowly to build capacity and performance.
The 10-percent rule is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week. This slow progressive increase in activity will allow your body to adapt to the changing demands placed upon it. For example, if your patient is running 10 miles one week (5 runs @ 2 miles per run), they should only increase the distance to 11 miles the next week.
Part of our job at Aberdeen Chiropractic is to work with athletes and their coaches to create a safe return to sport program after injuries. This helps decrease the likelihood of re-injury and improves performance moving forward.