#fitnessmotivation. Don’t let wedding stress cause you to break-Literally
24 July 2017
We see it all the time – Individuals ramping up their exercise levels in the lead up to summer, prior to sporting season, preparing for a competition or event. In today’s blog, we will be discussing training for what some may consider the event of all events in a ladies’ life – her wedding day.
So, you’ve got the dress, you’ve sampled far too many cake flavours and scrolled through endless Pinterest posts about #bestweddingideas…and before you know it, it’s 3 months until your big day. 3 months to get the fitter, ‘new you’ ready- the ultimate #weddingbod. Fasten your seatbelt, you are going to take this body from 0 – 100 before you can say ‘I do’- And since getting ‘in shape’ is a good thing, more of it should be better…right?
The simple answer is: it depends.
A rapid increase in your training regime or overtraining (training hard without allowing rest periods for recovery) can predispose you to a stress fracture.
A stress fracture is a microfracture of the bone and results from repetitive loading. Bone injuries occur on a continuum and can start as bone bruising and progress to a bone stress fracture if not addressed. At any point along this pathway, the damage can be reversed if it is recognised and managed appropriately. Repetitive loading can either come from impact through the bone (eg. Running) or due to a muscle pulling on the bone during exercise. An example of the latter would be abdominal muscles pulling on the ribs and causing bone changes through the ribs during rowing.
Other factors that will affect loading on the bone include; training surfaces (eg. Concrete vs. grass), biomechanics (e.g poor movement pattern will lead to increased loading through certain areas), footwear (e.g. shoe inserts), and training type (e.g. swimming vs. running). Nutrition also plays crucial role in bone health. Excessively restricting your calories in an attempt to lose weight can predisopse you to a stress fracture.
The key in preventing stress fractures is load management: making sure that you increase your training slowly and provide adequate rest and recovery. Addressing the above contributing factors as well as ensuring adequate dietary intake to assist with bone remodelling is also needed.
If it has reached the point where a stress fracture has developed, it is Important to receive appropriate treatment in order to both heal and prevent reoccurrence. Firstly, all stress fractures need a review from a Specialist Sport and Exercise Physician to investigate if there are any underlying causes such as malabsorption conditions, autoimmune diseases, hormonal dysfunction, thyroid disease etc. After assessing this, rest from the aggravating activity (but not necessarily all exercise) will be required (usually a 6-week period of relative rest with extreme cases requiring crutches). Your physiotherapist will help inform and guide you on what you should and shouldn’t do during this time. This rest period is then followed by careful re-loading to ensure the bone (and surrounding muscles and tendons) have time to adapt to the increased load. Your physio will address any existing training faults and biomechanical factors to prevent a recurrence of injury and support a timely recovery- just in time to walk down the isle
So, to get in shape for your big day, the secret is consistency, or the ability to train consistently without being hampered by an injury. Train hard. And more importantly, train smart!
To bulletproof your body from injuries for your wedding day (or for life), send us an email and we will get back to you as soon as possible.