injury recovery, stress, sleep, nutrition, hydration, training load, boise, idaho, athlete

Most people don't want to become injured.  I think this is a fair and accurate statement.  

I also think that most people, especially people that find a lot of joy and fulfillment from being active, will do want to set themselves up to reduce their chances of being injured.  

Setting yourself up for a reduced risk of injury isn't necessarily flashy.  It doesn't include the latest technology (allow it can help keep you accountable) or spending money on supplements or shakes. 

Here are the top things I recommend that you focus on to not only decrease your risk of injury but also improve your performance:

1. Nutrition

The topic of nutrition is a touchy one.  Food is not only fuel, it is something that is strongly associated with emotions.  When I discuss nutrition with patients, I start with making sure that they are consuming enough calories for their activity level.  Under-fueled athletes are at risk for devleoping Relative Energy Deficiency in Sport (RED-S), formally known as the Female Athlete Triad.  The effects of under-fueling can lead to issues in a variety of systems in the body. 

2. Stress Management

Chronic stress is another thing that can result in issues in multiple systems in the body.  It can lead in an increase in heart rate, blood pressure, headaches, muscle pain/tension, insomnia and other things.  Learning how you can best manage stress can take some experimenting but it is worth taking the time to figure out. 

3. Hydration

Our bodies are 70% water.  If you are not hydrating to your activity level, you are likely dehydrated.  Dehyration can lead to headaches, skin dryness, GI distress and kidney issues.  Go drink a glass of water!

4. Sleep

There is another blog post solely on sleep.  I highly recommend you read it as sleep influences every aspect of our health.  You can find that information here.

5. Training load

This topic is one that most athletes tend to overlook and be resistant to modifying.  Training load includes rate of perceived exertion, mileage, amount of time spent training, rest/recovery from training.  Training needs to be challenging enough to improve fitness but not too strenuous that you are training under-recovered/fatigued.

There are other factors that play a role but if you can get these 5 locked down, chances are you will be injured less frequently and recover faster if you do happen to be injured. 

Emily Rausch

Emily Rausch


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