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Don’t Be a Dumbell Dummy; The EASIEST Way to Avoid Injury or Overuse During Training

I’ll keep the intro short and sweet; there is a foolproof method to keep your body and mental state healthy without sacrificing your quality of exercise. Voodoo magic? Illicit substances? Stem cell injections? Maybe another time, but today, I want to drop some Sport & Exercise Science knowledge bombs on how to use your body as a guide to be pro-active in your exercise routine to avoid the onset of overuse or injury.

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Let’s get started.

How Injuries Occur (Mechanism of Injury)

The onset of injuries can be grouped into two main categories; Intrinsic or Extrinsic Factors.

The way you sustain an injury can be grouped into two main categories; Acute or Chronic Injuries

Intrinsic Factors

(occurring from within the body; controllable):

  • Attitude, Mindset, Mental State
  • Poor Joint Alignment
  • Previous Injury History
  • Current Muscular Strength, Endurance, Flexibility (or lack thereof)

Extrinsic Factors

(occurring outside the body; less controllable)

  • Quality of Coaching
  • Task Execution (Quality, Technique)
  • Stress Outweighs Legitimate Skill
  • Frequency, Speed, & Duration of Task

Acute Injury 

(happening suddenly, in one distinct moment)

  • Impact/Twist/Bend/Fall-style injury
  • Single applied moment of high-stress level as the injury cause-factor. (i.e. traumatic, accidental

Chronic/Overuse Injury

(sustained sub-optimal movement. alignment, or dysfunctional pattern)

  • Repeated applications of a mild/moderate stress without adequate recovery

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I’ll save you a ton of reading by diving deeper into these factors affecting injury in the video below; accompanied by some bullet points below (feel free to take mini-notes).

    • Wolff’s Law (in plain English): Your muscles, tendons, and ligaments will adapt to the situations you put them in. The addition of positive stress from exercise, the more size, and strength the muscle gained. But decrease or remove that same stress and it [the muscle] will lose size and strength, called atrophy.
    • Just like a balance beam, controlling the level of stress imposed on the body is important to avoid injury. Decrease time, the amount of weight, intensity of exercises, or switch up your routine to navigate away from overuse.
    • Working through pain WILL NOT fix the issue, only complicate it more. Don’t assume it is temporary, take precaution.
    • More stretching/massage/mobility/strengthening may not be the solution to your answer. That is a signal your body sends out as an alert to pay attention, not a notification to silence.
    • Once you’re healed, should avoid to correct the culprit responsible, or avoid it if it. Either frequency and/or stress must be reduced, or add a more restorative cycle into your program. Without that change, re-injury is highly likely to occur.


When push comes to shove, nobody is invincible from being bit by the injury bug. But what you can be responsible for is building the best defense system possible on the back end. If you a fitness professional, meditate on if these aspects can mesh into your client or team training programs. If you are someone looking to improve your health, take this into account when choosing the ‘what’ you are going to train, as well as ‘WHY’.

If you are looking and wanting To be Customized, Specific programming for YOU, leave a comment or send me a message below!

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If you are looking for customized content, training, or lifestyle tips, connect with me on social media for more lifestyle optimization geared content!




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