[Premium Content] Why Injury Prevention Is Better Than Cure by Perry Nickelston

 In Magazine Articles, Pain And Injury Prevention

Prevention Not Cure. Perry Nickelston lets us in on a little secret.

New Year, new you. That’s the mission for roughly four to six weeks in the new year. You know, the infamous New Year resolution. The newfound energy, focus, and dedication to exercise and feel good again are in high gear. You are ready to rock all the new workout clothes, equipment, and fancy gadgets. Motivation and adrenaline take over on your journey to improved health. “Go hard or go home” is often the most common approach people take to changing their bodies. However, it usually doesn’t last long and comes at a cost—injury.

This article first featured in the January 2017 issue of Strength Matters Magazine. It is best viewed in our beautiful app. Download your copy now via the Apple or Android store. 

It’s a yearly phenomenon where gym memberships explode, and a month later 70% of the people are gone. What’s the reason? They go from zero to 100mph. They stop all of the bad habits, and they burn out. It’s too much too soon, and the body ends up paying the price.

What’s the cheapest and easiest way to keep going on your mission and prevent injuries? Slow down. Do less volume, less load, less time and focus on being mindful with purposeful movement. It’s a classic tortoise and the hare tale. Be the tortoise. It’s not just crossing the finish line, but how you get there. It’s not a fitness race. The end goal is to move and train your entire life, not just for the next six to eight weeks. Here are a few simple tips to get you started.

When You Do The Same Type Of Movements Over & Over You Get Better At Those Movements At The Sacrifice Of OthersClick To Tweet


That means your body rushes through things that it doesn’t feel comfortable with. Just because you can do something fast does not mean you can do it slowly. But if you can do it slowly then you can do it fast. What’s the takeaway? Slow your movements down, and you will notice it takes less effort to accomplish the same task.


You don’t get better in the gym, you get better outside of the
gym while regenerating. More is not better; better is better. If you push yourself too far beyond your body’s ability to recover, you risk overtraining and injury. You make less progress, get discouraged, and that can lead to burnout.


Muscles change what they do, how they do it and when they do it based on your environment. Put yourself in as many different environments as possible. Your brain and body adapt to things very quickly, so remember variety is the spice of life. Your body craves variability, variation, and variety. These are known as the three Vs of movement. And remember, you don’t want to get overspecialized in your movement. What does that mean? When you do the same type of movements over and over, you get better at those movements at the sacrifice of others. Here’s an idea: instead of doing the same piece of cardio/training equipment all of the time, pick something different and see how you feel.

Pain is a request for change. But in what? A change in your habits. Your movement is a habit. Change how you move to change your pain. So the cheapest way to prevent injury is to simply move more of your body more often in more ways. The solution doesn’t have to be complicated to work. It’s the simplicity of this approach that makes it so powerful. However, people often forget how difficult it is to make something simple. Move. Rest. Play. Move. It’s that simple.

This article first featured in the January 2017 issue of Strength Matters Magazine. It is best viewed in our beautiful app. Download your copy now via the Apple or Android store. 

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