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Applying the "principles of training" to an injured worker.

Jun 20, 2023

The principles of training are a fundamental aspect that go into the planning and progression of athletes in all stages of their sporting career. They are similarly critical to the way in which we manage the rehabilitation of an injured worker. As Exercise Physiologists at Absolute Balance, we apply these principles daily to ensure our clients best progress their functional rehabilitation. It is also important that these principles are educated thoroughly to the client to ensure they can apply them in an independent manner and seek longevity away from supervised treatment.


Specificity:

When we make a programme for an injured client, it is important to understand the goal/s you are working towards with respect to the injury and the job role they are physically required to fulfil. Specificity outlines the need to programme towards aspects of the client’s job role to ensure they are conditioned to return to their pre-injury status. This will also provide the client with more confidence in their return to work. As workers compensation specialists, Absolute Balance specifically programmes work specific exercises for our clients to track their return-to-work progress.


Frequency:

When programming frequency it is important to consider the wide range of variables which can impact the rehabilitation of a client. This can include the stage the client is at in the rehabilitation, the type of exercise they are required to complete, how much they are currently working and their overall rate of recovery. We want to ensure the client sits comfortably between ‘overdoing it’ and ‘underdoing it’. In saying this, it is a constant learning process between the client and clinician which develops overtime through more experience working cooperatively.


Intensity:

Is another principle that is dependent upon a wide range of variables, particularly the stage in which the client is at in their rehabilitation and the requirements of their job role. Intensity is typically a subjective measure which a clinician can gather through tools such as RPE or rate of perceived exertion. Intensity can generally increase in the later stages of rehabilitation and more so for workers in physically demanding job roles such as in trades or mining.


Duration:

Typically, under the workers compensation scheme we allocate a certain timeframe to undertake an appointment. With this comes the need to identify how much of this time is utilised for work i.e., completing the exercise, rest, and other aspects such as education and general discussion. As clinicians we can modify the duration a client needs to spend completing their exercise per session and collectively in a week, and the size of their rest periods. Rest periods can be effectively tailored to best mimic the job demands which can be progressively changed depending on the stage in the client’s rehabilitation.


Progressive overload:

Is the principle of gradually increasing the stress placed on a specific muscle or muscle groups, joints, and collective structures in the body. This can be implemented through increases in weight, repetitions, duration, frequency etc. The overarching goal is to progressively increase the capacity of the individual by careful modifying a programme in line with their functional improvements. An easy way to identify the need for this is reported reduction in symptom presentation and rate of perceived exertion on a previously difficult programmed exercise.


Reversibility:

Commonly associated with the phrase ‘use it or lose it’, reversibility outlines a reduced functional capacity due to decreases or termination in exercise participation. It is important as clinicians we educate clients to progress them into an independent form of management where they continue their exercise habits far beyond the programme, effectively following the clinical framework.


References:

- Lambert, M.I., Viljoen, W., Bosch, A., Pearce, A.J. and Sayers, M., 2008. General principles of training. Olympic Textbook of Medicine in Sport. Chichester, UK: Blackwell Publishing, pp.1-48.

- Kraemer, W.J. and Ratamess, N.A., 2004. Fundamentals of resistance training: progression and exercise prescription. Medicine & science in sports & exercise, 36(4), pp.674-688.


Daine Richards

Workers Compensation Specialist (AEP, ESSAM)

Exercise Rehabilitation Services – WA

     

We live in a 3D world, it's time to start training that way!

By Alison Absolute Balance • 24 Apr, 2024
The human body is designed to move in a three-dimensional plane divided into the following segments: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side to side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting/rotational movements. Too often we get caught training mostly in a sagittal plane, think running, squats, bicep curls etc. While these are all good exercises, in day-to-day life we don’t only move along a sagittal plane. What happens when you need to quickly get out of the way of the e-scooter flying towards you on the foot path or make a quick sidestep to avoid a pothole – these movements are along the frontal plane. While movements such as turning to check your blind spot while driving or turning to talk to the person next to us are in the transverse plane. When it comes to injury prevention and movement efficiency it is important to incorporate exercises from all planes of movement into training programs. Sagittal If a line ran down the middle of the body splitting it from left to right, movements parallel to this line are within the sagittal plane of movement. The sagittal plane is the most common plane of movement and is trained overwhelming more than the frontal and transverse planes of movement. Movements/exercises considered to be in the sagittal plane include running, squats, deadlifts and bicep curls. Now while all these exercises are good, with the way our lives having evolved into many desk sitting roles, driving from place to place etc, to then go to the gym and focus heavily on movements that are predominantly up – down, and forwards – backwards we can end up reinforcing these pathways and becoming somewhat robotic, heavily limiting our natural movements. Frontal If a line ran down the middle of the body splitting it into front and back, movements parallel to this line would be within the frontal plane of movement – essentially any movement that involves moving away from or towards the midline. Often neglected in strength programs, frontal plane exercises include Cossack squats, lateral lunges, and side raises. Transverse If a line split the body in half separating it into top and bottom with the pelvis being the point of division, any movement parallel to this line would be considered to be in the transverse plane of movement. Movement along/through a transverse plane is generally more rotational such as a Russian twist or trunk twist. By focussing largely on sagittal plane movements, we are risking developing muscle imbalances, limited mobility and uncoordinated movements in the neglected planes. Our body is designed to move on a 3-dimensional plane so make sure to train in a way that will allow it to move the way it’s supposed to. Katie McGrath Injury Prevention Specialist Injury Prevention Services

Stretching and mobility benefits

18 Apr, 2024
Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Meet a Team Leader at AB

05 Apr, 2024
Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
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