Stay Injury Free by Avoiding the Terrible Toos
By: Dr. Peggy Malone
If you have small children you may have a different idea of what the Terrible Toos means.
To me it means Too Much, Too Fast, Too Soon.
These ‘Terribles’ are the number one reason that I see athletes in my practice with injuries.
They are especially relevant for beginner athletes and those who are coming back to their sport after an injury.
Avoiding the Terrible Toos is also important for anyone who has been sitting on the couch all winter who then jumps up and runs out to work in the garden.
Here are some tips to help you avoid these Terrible Toos:
1)Warm Up: Sadly, as we get older, our muscles and connective tissues become less pliable and flexible which makes us more susceptible to injury. By doing a 5-10 minute warm up where you get blood flowing to the big muscles of the body by getting them moving, you will be much less likely to get injured.
2)Start Low and Go Slow: Follow the 10 percent rule. Never add more than 10 percent to any weeks mileage or to any one workout. Adding a little activity at a time allows your body to adapt and you will be less likely to get injured.
3)Include Cross Training: By including varied activities in your exercise program, you will be using different muscles in different ways, and you will be less likely to be injured.
4)Recovery is Important: Follow the 48 hour rule. It is normal to experience delayed onset muscle soreness (DOMS) for up to 48 hours following a bout of activity or exercise. If you are feeling pain that is not improving after 48 hours, don’t assume it will go away! Get some help. See a body worker like a Chiropractor, Physiotherapist, Massage Therapist to get some relief.
Also, make sure to wait 48 hours in between your hard workouts to prevent injuries.
So, get outside and play and get your body moving but make sure to avoid the Terrible Toos to stay injury free.
Dr. Peggy Malone is a Chiropractor and an Athlete who helps other athletes to overcome injury and get back to their sport. Her weekly Television Series 'Living Well" inspires people from all walks of life to take control of their health to be as happy and as healthy as they can be.
A former varsity Basketball and Rugby player, she has since entered the world of endurance athletics where she has completed 2 Ironman Triathlons, 3 Marathons, several Half Marathons and many other Triathlons, Road Races and Off-Road Adventure races of varying distances.
Her own athletic endeavors and injuries have given her valuable insight into working with athletes in her practice for both the care of injuries as well as for the improvement of athletic performance.