7. Training with an injury? How to modify your training and make the start line

Have you been training for an event, race, marathon, dance exam/performance, competition or fitness goal — and suddenly noticed a niggle, tight tendon, sore back, irritated foot, hip pain or warning sign from your body?In this episode of Her Body, Her Story, Womens Health and Musculoskeletal Physio Heidi unpacks what to do when an injury or niggle appears before an event, and how to modify your training so you can keep moving towards the start line without making symptoms worse.This episode is for runners, dancers, athletes, performers, mummas and active women who are preparing for an event but noticing pain, overload, fatigue, tendon irritation or injury symptoms along the way.Rather than pushing through pain or stopping completely, Heidi explores how to train smarter, reduce aggravating load, maintain fitness, build strength, support weak links, warm up effectively and plan your training around your body’s current capacity.In this episode, we explore:• what to do when a niggle or injury appears before an event• why injuries often spike in the final weeks of training• how to modify training without losing fitness• why repeating the same training load can make pain worse• the role of cross-training, cycling, swimming, strength training and recovery• how weak links can overload tendons, joints, muscles and the pelvic floor• why warm-ups should include muscle activation, not just stretching• how to plan high, medium and low load training days• the role of tape, braces, compression garments and therapy before an event• how to listen, modify and still work towards the start line with confidenceTimestamps00:00 When a Niggle Hits00:58 Why Injuries Spike Pre Event03:06 Stop Repeating the Same Load05:56 Strength Fixes Weak Links08:35 Warm Up to Activate09:43 Plan Your Training Load11:40 Supports Tape and Therapy13:22 Listen Modify and RecapPut this into practiceIf you’re wanting to understand your body more deeply and apply this to your own training, recovery or injury prevention, you can explore:• Read health blog posts or Work 1:1 with me → HEREStay connectedYou can follow along for more conversations and education here: • Instagram • Facebook If you’re wanting any future topics or questions unpacked, email me HERE titled “Podcast topic”. I tailor these episodes to you. Subscribe & ShareFollow the podcast and share it with a woman, dancer, runner, athlete or active person who may be training with an injury or preparing for an event.Episodes drop fortnightly on Tuesdays.DisclaimerThis podcast is for education only and does not replace personalised medical advice. Please consult your health professional for support specific to you.