Training load, flare-ups and returning to activity
A practical guide to training load, why flare-ups often follow sudden changes, and how a staged return to sport, the gym or physical work can be planned.
Training load is the total demand you place on your body over time. It is more than a single session. It includes how much you do, how hard you work, how often you train and how much recovery you get in between. Things outside training count too: sleep, work stress, long shifts on your feet, illness and the physical demands of looking after family can all affect how well you tolerate your training. The same principles apply whether your activity is football, running, lifting in the gym or a physically demanding job.
Why flare-ups often follow sudden changes
Your body adapts to the load it is used to. Problems commonly appear when load changes more quickly than your body has had time to adapt. Common examples include:
Starting pre-season with several hard sessions in the first week
Returning to the gym after a break at your previous weights
Signing up for a running event and increasing distance quickly
Moving from desk work into a more physical role, or taking on extra shifts
Adding a new type of training, such as sprinting, jumping or heavy lifting
Understanding a flare-up
A flare-up is a period when symptoms increase. It does not always mean something new has been damaged, and it is common for symptoms to vary from week to week as load changes. Muscle soreness for a day or two after a new or harder session is common. Pain that is sharp, keeps building, changes how you move or lingers for days is a sign to ease back and consider an assessment.
Planning a staged return
A staged return generally starts from what you can currently manage rather than where you left off. Your osteopath may help you work through the following steps:
Clarify the goal, whether that is a full game, a 5 km run or a full shift
Find your current tolerance, the level you can do without a significant increase in symptoms
Build strength, mobility and capacity with exercise rehabilitation
Increase one variable at a time, such as distance, weight or session frequency
Add sport or work-specific tasks as your capacity builds
Review and adjust the plan based on how you respond
Monitoring how you respond
A simple training diary can be useful. Note what you did, how it felt during the session and how you felt that evening and the next morning. If symptoms stay settled, the plan can usually keep progressing. If symptoms climb and stay elevated, it may be a sign to hold or step back for a while. There is no set timeline that suits everyone, and progress is rarely a straight line.
How osteopathy may fit in
At TuneUp Osteopathy in Coolaroo and Epping, your osteopath will assess your presentation, ask about your training history and goals, and discuss likely contributing factors. Care may include hands-on treatment where appropriate, exercise rehabilitation and practical advice on adjusting your training or work load. If your symptoms are severe, getting worse, or accompanied by numbness, weakness or feeling unwell, please see your GP or seek urgent medical care.
Book at the clinic that suits you.
Choose Coolaroo or Epping for osteopathic care, exercise rehabilitation and practical advice tailored to your presentation.
