We have heard reports of a number of athletes suffering rhabdomyolysis and compartment syndrome from intense offseason workouts. Whether you play a competitive sport and are trying to prepare for the upcoming season, or you just want to get in shape quickly, take some simple steps to avoid injury in your offseason training.
Gradually start and increase your offseason training.
If you have had a break from training – break from school, summer, injury – use the first week or two to introduce new workouts slowly. Increase your duration, frequency and intensity of your training slowly as your body gets used to it.
Start a training or workout program safely
Plan your workout based on your fitness level instead of doing what other people are doing.
If you are recovering from an injury and returning to training, don’t try to keep up with your exercise partner who is more prepared for grueling exercise. Your body likely isn’t ready for the intense exertion required to keep up with a more fit partner.
Coaches should not use intense workouts as punishment for sports performance.
Coaches should never use demanding workouts as punishment for poor performance or behavior. Regardless of how bad the performance was, pushing athletes to train until they drop or throw up is not acceptable and risks serious injury.
Don’t increase training more than 10% per week
In this video, I explain how these tips can not only prevent rhabdomyolysis but can help you stay safe and improve your performance through your offseason training.