OVERUSE INJURIES


These things are epidemic in the HG community. I can't tell you how many guys are sporting multiple rotator cuff, knee, and ankle surgeries.

The thing is, from what I've seen, most of these things are not single-incident, catastrophic events. Instead, they're the result of cumulative damage over many years.

Much of it has to do with mindset. I know one very good thrower in Texas who is a great guy, but who is convinced that he has nothing in his life worth anything outside of Highland Games. So even though his knee is screwed up, he will not back off, HAS to keep lifting huge weights and throwing all the time.

I can't tell you the number of guys with worn-out rotator cuffs.
Fifteen or twenty years of throwing and lifting takes its toll.

What to do about this? I'm not sure, I've only been doing this for five years, but here are my thoughts.

A.) Take some time off every year. Don't lift, throw or do anything hard for a full month, each year. This stuff is hard, let your body recover.

B.) know your body, know when it's time to back off and heal. You won't fall apart if you take a week off.

C.) Beware of extremely repetitive, high load activities. Hey, I love Crossfit, but doing hardcore Crossfit for fifteen years is going to mess you up. Repetitive, high load Olympic lifting is NOT good for you, as the years pile up.

D.) be very aware of overtraining. If you are working so hard that it becomes a chore to climb a flight of stairs...back off.

e.) Do a variety of stuff. Don't just hit the gym and do powerlifting all winter and then throw all summer. How about doing some swimming, playing basketball with the guys, riding your bike, going for a hike with your kids? Hey, drag out the snowshoes and pull the kids around the back 40 with them sitting on a sled. That'll kick your hindquarters, eh? Variety is good.