Cross Training / Repetitive Use Injury Prevention 

As summer comes to a close, many competitive athletes, particularly triathletes, are planning their off-season training, which often includes cross training.  I encourage you to follow their lead and introduce some cross training into your fitness regimen. 

Most of us have heard about cross training, but aren’t quite sure what it is, other than we may have purchased some cross training shoes. Cross training really just means engaging in a variety of fitness modalities so that we don’t under or over train any particular muscle group.  Cross training also includes keeping variety in our aerobic training and introducing interval training to improve performance. Emphasizing one or two muscle groups and neglecting others can cause strain to joints and ligaments, as can falling into an exercise ‘rut’ in our aerobic training.  Interval training is particularly useful if you have reached a plateau in your current regimen and have stopped seeing results.  

The strain caused by using only one fitness modality can be analogous to carpal tunnel syndrome.  Carpal tunnel syndrome, or tendonitis of the wrist, is probably the most well-known repetitive use injury.  It is most often caused by spending long periods of time typing or using a mouse.  It can result in severe wrist pain, which can eventually travel up to the elbow and shoulder. This common repetitive use injury is curable and even preventable when addressed early. 

Now take this idea of overuse to a professional athlete. A golf pro makes essentially the same movement possibly dozens of times per day, as does a pitcher in baseball.  It’s not unusual to see these athletes with injuries that are similar in nature to carpal tunnel syndrome.  The trainers that work with them have them do cross training to counter and prevent injuries. This is particularly true in cases where an athlete performs movements that are asymmetric, that emphasize one side of the body. Trainers will work with athletes to restore symmetry and bring balance back to the musculoskeletal system. 

Now, think of the number of hours your right foot spends on the gas pedal.  The introduction of this asymmetric load on your body creates imbalance, and can be a contributing factor to back and neck pain, and ultimately imbalance in the whole body system.  The same holds true for carrying a backpack on one shoulder, for carrying a baby on one hip, and for being seated at the computer at work for six to eight hours a day, right hand on the mouse.   

So how do you cross train, you might be asking yourself.  Simple. Vary your routine.  If you belong to a gym, vary your cardio workouts by taking what would have been 45 minutes on a stationary bike, and changing that to 15 minutes on the upright bike, 15 minutes on the stationary bike, and 15 minutes on an elliptical trainer, going from one to another quickly, staying in the appropriate heart rate zone. I encourage walking or jogging on trails and varied surfaces. It keeps your mind engaged, and reduces the risk of repetitive use injuries frequently seen in exercisers who overuse a single apparatus, such as the treadmill. Outdoor par courses are a great cross training tool, and can be a fun challenge if you have a partner.  Vary your strength training routine by trying different exercises, or different machines, or changing up the sets and repetitions you’re used to.  My favorite solution, sign up for an exercise class that you’ve never tried before.  Be adventurous!  You’ll be surprised how much you enjoy a new routine as well as the camaraderie of a new group of friends.   

While you’re at work, if you have a sedentary job, try taking frequent short breaks to get up and stretch or walk around.  Sit on a physio ball for small parts of the day or, here’s the toughest one, try moving your mouse to the other side (and that doesn’t mean reach over with your usual arm!) If these strategies are not possible at your workplace, make equivalent changes at home.  Try learning to brush your teeth with the opposite hand!

Cross training simply brings dynamic and varied movement patterns to an otherwise repetitive routine, and our bodies want and need these movements. Our bodies are designed to move through their fullest range of motion in all planes and angles.  

My triathlete clients do Pilates for their off season training regimen. You might try Pilates or some other new routine. Set some fitness goals for the fall and stay tuned for next month’s Fitness Tip! 

Yours in good health,

Jon