Athletic Intelligence & Pain - when to listen...

Athletic intelligence is about changing , altering or adapting what you do to the context of training and/or competition. Pain is one thing that you either need to manage, or it will end up managing you - particularly in relation to training, and getting better.

Once you've sorted out that pain is different to the Self-imposed Discomfort of training and racing (hard) and what to listen for, you need to know when to listen...

There are three general times to listen to your body.

Most importantly, listen when your body tells you something (new). It will send you signs, and you’ll experience them as symptoms. Be vigilant with anything that is sudden, acute or unusual that has a significant impact on your ability to move normally. 

Secondly, listen for *change in relation to warming up for a session, once you’ve cooled down, and upon getting out of bed:

• a change (increase) in how long it takes to warm-up 
• a change (increase in tenderness, stiffness, redness) once you’ve cooled-down (2-4 hours post session) 
• change (increase) in stiffness or soreness first thing in the morning – usually tendon, bursa or joint related 
• a change (increase) in redness, swelling, temperature on or near a sensitive spot
• a change in your/athlete’s manner, mood, technique and/or form, and body language (eg. stooping, facial expression, a limp, extra stretching, extra resting)
• a change in confidence in approaching particular types of training ,and racing

In my experience, these changes are usually indicative of pending injury and are warning signs of failure of an athlete’s body to adapt (maladaptation) to their 'load'. It can also indicate that an aspect of their training has been changed too quickly:

• sudden increase in volume, particularly running
• sudden increase in speed/intensity
• disproportionate increase in volume of intense training without a concomitant reduction in overall volume
• altered mechanics or technique due to posture, fatigue and imbalance
• sudden significant change in the volume or duration and/or speed/intensity to a 'new' surface (grass, athletics track, asphalt and concrete, sand) or terrain (especially steep hills)
• footwear, particularly the 'type' and make; and, the introduction of orthoses
• for triathletes and multi-sporters: significant changes in use of swimming toys (eg. paddles), cycling position or set-up, and running surface, terrain and footwear

The third deals with when training or during the main part of your training sessions – ‘training (and racing) by feel, or perceived exertion’ – and isn’t a focus here, at the moment.

Of course, knowing what to listen for and when are key pieces of this aspect of Athletic Intelligence. Another key piece, is deciding what to do...