What is the boom and bust cycle?
The boom and bust cycle is an important criteria to utilize when seeking to prevent injury. Essentially, the boom and bust cycle states that if you increase your exercise/load intensity or frequency (Boom) too quickly, you will then have a flare up or injury that sets you back (Bust).
Considerations:
A few important tips to keep in mind when adhering to this cycle is:
- Pace yourself with your exercise. Build up to your goal gradually without overloading yourself.
- Don’t take on too much. Just because you have previously exercised at high intensities, doesn’t mean you start off where you left off after a hiatus.
- Monitor your progression. Monitoring progression will help you increase intensity at a steady, responsible, doable rate.
- Think ahead. Think ahead and consider how your intensity today will affect your body and intern affect your exercise program for following days.
- Don’t ignore your recovery. Make sure you take into consideration the whole picture when exercising for a certain reason. Doing strength and conditioning work will help overall fitness and prevent any niggling injuries from occurring.
- Keep an eye out for secondary injuries. Many different injuries can occur when returning to exercise. It is important to remain vigilant so as not to worsen them.
- Ensure you are having sufficient rest. It is pivotal as a form of injury prevention to have adequate rest. This can be done by having complete rest days or even reducing load/intensity for a few sessions.
While taking all of these factors into consideration and remaining mindful of this cycle, it will go a long way towards helping prevent any form of overloading, injury, or setback. A sudden jump in training load is one of the most common reasons symptoms flare up again after a good spell.
Pivotal Motion Have Your Back
If you have any questions about the boom and bust cycle or you feel that you’re not quite getting the best out of your program, our talented physiotherapist team is here to help. Book an appointment online or call us on 07 3352 5116 to see our Exercise Physiologist today!