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Health News 27/5/25

27/5/2025

 
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  • Physios and medical staff being lost to women's sport after lack of investment - 
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  • Too many people with back pain call ambulances or visit the ED. Here’s why that’s a problem - 
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  • Head knocks and ultra-violence: viral games Run It Straight and Power Slap put sports safety back centuries - 
  • Australian researchers lead world-first project to address the gap around female athlete health - 

Training-Stress Balance

26/5/2025

 

Load Management For Injury Prevention


Managing training load is crucial in injury prevention and treatment. A graphic in Tom Goon’s blog visualises how training load outweighs all other factors.
Training Load

Historically we have advised that training loads shouldn’t increase by more than 10% a week. I’m not sure where this number comes from; I’ve got no problem with it; it seems reasonable, and I’ve quoted it hundreds of times.

There’s a 2015 BJSM podcast interview with Tim Gabbett on load management for injury prevention. Specifically Tim talks about this paper:
Spikes in acute workload are associated with increased injury risk in elite cricket fast bowlers 
- Billy T Hulin, Tim J Gabbett, Peter Blanch, Paul Chapman, David Bailey, John W Orchard, 2013.

It is research into fast bowlers, but the principles apply just as well to any athlete.  

The authors measured the acute workload of the last 7 days (and call it “fatigue”) and compare that to the chronic workload of the previous 4 weeks (which they call “fitness”).

Measuring Training Load

For runners, if the training is reasonably homogenous, we could most simply measure the workload as the total kms/week.  

Or we could be more accurate and account for a mixed training program that may include a variety of hills / sprints / cross training etc, by giving each session a rate of perceived exertion (RPE) out of 10, and multiply that score by the number of training minutes:

Training load = session RPE x duration (minutes)

This is called a Foster’s Score, and provides a simple method for quantifying training loads from a variety of different training modalities.

The research subtracted the current one-week average from the previous 4-week average and called this number the “training-stress balance”.

A negative training-stress balance increases the risk of injury by 4 times.

So:
[Last 7 days’ session RPE x duration (minutes)] - ([Last 4 weeks’ session RPE x duration (minutes)] / 4) = TRAINING-STRESS BALANCE

Negative balance = 4 times risk of injury



Essentially this formula means you shouldn’t increase your training load by more than 25% a week.

For people that may be more vulnerable to injury I would change the 4-week average to a 6-week average, therefore, bringing the increase in load each week down from 25% to 16%.  

This more cautious group could include: 
  • Pre-season training
  • Kids going through growth spurts
  • Athletes returning from injury
  • Known history of over training injuries
  • People without any training history
  • Novel exercise modality



Health News 20/5/25

20/5/2025

 
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Health News 14/5/25

14/5/2025

 
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  • When it comes to health information, who should you trust? - 
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  • What’s the difference between osteoarthritis and rheumatoid arthritis? - 
  • Why do some people get a curved back as they age and what can I do to avoid it? - 
  • Evidence yet to back up claimed benefits of cold water therapy - 
  • How AI, genetics and old-school surgery could change ACL injuries forever - 

Health News 1/5/25

1/5/2025

 
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  • Is Beet Juice Still Worth the Squeeze for Endurance Athletes? - 
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  • Forming new habits can take longer than you think - 
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  • Lactic Acid Doesn’t Actually Cause That Burning Feeling. Here’s What Does. - 
  • New research finds 70% skip sport because of their period - 

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