Avoiding the Boom-Bust Pattern
We’ve all been there. You get injured, you take some time off, and then when you start feeling better, you jump back into your running or gym program. But instead of easing back into it, you go full force, and your injury comes back. This is called the boom-bust pattern, and it’s a cycle that many of us get stuck in (including us).
But don’t worry, it’s possible to break it with a little bit of education and awareness!
What is the Boom-Bust Pattern?
The boom-bust pattern happens when you:
Get injured and take some time off from exercise to recover.
Come back too quickly and try to do the same workouts or intensity you were doing before the injury.
Re-aggravate your injury because your body isn’t fully ready, and you have to take even more time off.
It’s frustrating because it feels like you’re getting nowhere, as you’re constantly starting over and never fully recovering! We see it all the time in our clinic and we’ve even fallen into this trap ourselves, as it’s very easy to do!
Our Personal Experience
We know this pattern all too well! I had a meniscus injury a few years ago that occured whilst doing a speed session. After a few days off, maybe a week, I went back to running my usual distances and pace. However, every time I would go back, my knee pain would flare up again and I’d have to rest for another few days to let it settle.
It wasn’t until I looked at my Strava graph (which tracks your total running distance per week), that I noticed I was doing exactly what I warn people not to do every single day in the clinic! I was recovering until my pain settled, and then going back too hard and too fast, which was constantly re-aggravating my injury.
Why Does This Happen?
There are a few main reasons we think this happens:
Wanting to Catch Up: After taking time off to rest, it’s easy to feel like you need to make up for lost time. But rushing back too soon can cause more harm than good.
Thinking You’re Healed: Just because your injury doesn’t give you pain anymore, doesn’t mean the structures and tissues are ready for the same intensity as before.
Not Tracking Progress: If you’re not keeping track of how much you’re doing, it’s easy to push yourself too hard without realizing it. This is what I did! We love using strava for this exact reason. Keep an eye on your distance graph and avoid sudden jumps or spikes to keep your niggles happy.
How to Avoid the Boom-Bust Pattern
Here’s how to break the cycle and keep moving forward safely:
Listen to Your Body: When you start back up, take it easy. Gradually build your way back into your routine instead of jumping right back into full intensity. Pay attention to any pain or discomfort. We like to add 2km per week to our total running distance to gradually load you up.
Track Your Progress: Use an app like Strava to keep an eye on your activity levels. It helps to give you a visual for when you may be pushing too hard!
Follow a Plan: Instead of guessing, follow a structured plan to gradually increase your load. We can guide you through this and create a plan that works for you, your injury and your schedule.
Rest and Recover: Don’t skip recovery days. Your body needs time to heal and adapt after each workout!
Avoiding the boom-bust cycle is all about taking things slow and steady. Listen to your body, tracking your progress, and give yourself time to heal. Progress may feel slow at first, but it’s much better than getting stuck in the boom-bust cycle.
If you have any questions about the boom-bust pattern, or how it may be impacting your recovery, please don’t hesitate to get in touch with us!
If you feel like you need treatment and/or further guidance with your injury, feel free to make an appointment with us and book online here. No phone calls needed!