30 Seconds Summary
Risks of Returning to Training

  • Resuming gym training post-layoff poses injury risks due to changes in physical demands and detraining.
  • Historically, no tests or combinations thereof effectively predict sports injuries, with previous injuries being a significant predictor.
  • Strength training can notably decrease injury risk, with a review showing up to 68% reduction in sports injuries and nearly 50% in overuse injuries.
  • The concept of the acute to chronic workload ratio for preventing injuries in the gym is controversial due to methodological flaws and insufficient evidence.
  • Advice for returning to training includes starting with manageable intensity and volume, auto-regulating training intensity, and gradually increasing workload over time.
  • Specific training adaptations like using repetitions-in-reserve (RIR) for load management and considering range and velocity of movements can minimize injury risks.
  • Prioritizing recovery aspects such as adequate sleep may also play a role in reducing injury incidence.
  • Following a sensible approach to training resumption focuses on long-term fitness gains rather than immediate performance.
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