01/01/2026
Top tip to avoid injury this new year 🔑
When you first start or returning to your activities, you must GRADUALLY increase your volume 📈
Volume refers to HOW MUCH activity you do. That could be running distance, number of sets in the gym etc.. 🔢
Here are some tips on how you can manage your volume and reduce the risk of an injury👇🏻
🔷Start small and slow:
-Begin with a volume that aligns with your fitness level and goals. Start off small & slow! Find what your body can tolerate
🔷Implement Progressive Overload:
-Gradually increase your volume, pace & intensity over time. This can be done by increasing how much you are doing in the gym, increasing your running distance etc.. The key here is small increases!
🔷Monitor Your Response to Training:
-Pay attention to how your body responds. Are you doing too little or too much? If you are experiencing discomfort, if so consider reducing your volume or incorporating more rest days between sessions
🔷Incorporate Deload Weeks:
-Periodically reduce your volume for a week to allow for recovery and adaptation. Deloading helps prevent burnout and overuse injuries. Typically, I schedule this every 6-8 weeks for my clients. Some may be able to go slightly longer
🔷Prioritise Quality Over Quantity:
-Focus on the quality of your sessions rather than the volume. Doing 2 very good sets with great intensity and control, outweighs doing 5 half arsed sets that lack intensity and control!
🔷Track Your Progress:
-Keeping a training log can help you track your volume and monitor progress. By reviewing your log, you can make informed decisions about when to increase or decrease your volume
🔷Listen to Your Body:
-Ultimately, your body knows best. If you feel run down, overly fatigued or progress stalls, it’s important to reduce your volume. Balance hard training with rest days and exceptional recovery
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Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼💻
https://www.rehabify.co.uk
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