THE SCIENCE OF INJURY
New data collected by the AIS has revealed that the risk of injury is the same across all sports, levels and genders.
“Statistically and clinically we see that people get injured 2.7 times in a [boom-bust pattern],” Drew says. “We’ve recorded up to 16 injuries in a year because of this, and that’s with an elite athlete with a support system.
“So we’re trying to advise people to go that bit slower. You may not get the immediate results but they are sustainable for life.”
Drew says a good rule of thumb is to only increase your training load by 10 per cent per week.
He also says risk of injury is determined by how active you’ve been in the past 28 days.
“Sudden increases in load pose a risk. The question should be, how do I know if I’m doing too much too soon?” he says.
“If over a week you double what you’ve been averaging per week in that month, you bear a three- to five-times increased risk of injury for one month.”
Not training enough can also heighten the risk of injury, Drew adds. “Missing a session here and there lowers your average for that week, which in turn lowers your monthly average, exposing you to more risk,” he says.
“Once you get a good monthly workload, fight to keep it because once you start to go backwards, [when] you want to go back to where you were you give yourself some risk. You’re only as good as your last 28 days.”