Throughout my life, I have sustained my fair share of injuries, from broken bones to sprains to being rushed into the emergency trauma unit with multiple injuries after flying over the wall and into the crowd in a cycling crash. Most of my injuries in the "good ol' days" occurred during some kind of sporting activity, but as my competitive lifestyle has wound down, I've noticed a new and different trend.
These days, the injuries are a bit different--such as a sore and nagging back, shoulder or hip--rather than the typical swollen knee after a long run or a muscle pull or strain. Given this change, I started to ask myself why?
In a quest to find the answer, I launched a major nationwide study of one subject...me!
Interestingly enough, the feedback from multiple medical professionals (including orthopedic surgeons, PCPs and a physical therapist) whom I've seen on multiple occasions, have provided the answer I've been looking for over the last three years (and these results hold true regardless of body part).
After many visits to the PCP, three trips to the ortho and various MRIs and rounds of PT over the last few years for my back, hip and, most recently, my neck and shoulder, I went in every time thinking, "What did I do in my training that caused this??? Did I wear too heavy of a pack? Cover too much mileage? Tweak something while lifting or climbing?"
Minus the sprained ankle from running in the dark without a headlamp (that just goes down to me being stupid), the orthopedic surgeons and the physical therapist all concluded that my injuries had nothing to do with overtraining and everything to do with overworking. Both of my doctors (one in Connecticut and one in Pennsylvania) as well as my physical therapist told me my issues were from sitting too long at my desk, typing on the computer. They also said being tense and stressed just compounded the issue and locked me up even more.
Yup! It's true what people have been saying: Sitting is the new smoking. For all the good I try to do for my body by working out, maintaining a rigorous training routine and eating well, none of it matters if you sit for 10-plus hours a day! And believe it or not, each time I've improved my work habits, my physical ailments dissipated.
When speaking to these medical professionals, I stated that a lot of the time I can't control being stuck in a meeting, working on a project or, these days, sitting on two-hour Zoom calls, so what can I do? Since my back and hip pains are from sitting, and my neck and shoulder pains are from typing (apparently not ergonomically and too intensely, but hey, who doesn't love the sound of pounding keys, as it is the sound of accomplishment), the advice given to me was simple:
Take a break every 45-60 minutes and walk around the building at work. During lunch, instead of eating at your desk and checking email, go for a walk instead, even if it's for just five minutes, as your body and your work will benefit. Working from home? Go for a walk around the neighborhood for a change of scenery and some fresh air.
Take the stairs instead of the elevator, as any movement is good. Plus, it gets your heart pumping, which should help snap you out of a midafternoon funk. Working from home? A good old-fashioned nooner will break up the day and turn that afternoon funk into an afternoon delight! (Just don't smoke a cigarette afterwards!) Not enough time??? Do another type of a quickie with some stair repeats. For the record, the nooner wasn't doctor-recommended, but a "friend" did confirm it works.
Stretch. Regardless of whether you're at the office or at home, do a few quick yoga poses or toe touches and overhead stretches. Believe it or not, this helps realign the body and keeps the back and hips limber.
Get a stand-up desk. I got one at work, and it does make a difference. However, I have been told to be careful not to stand for too long, as people tend to lock their knees and hips and stand rigidly, which can create other body mechanic issues. Working from home? Check out Amazon.com, as it has a variety of stand-up desks in all shapes and sizes and for very reasonable prices. In fact, Lauren got one from Amazon, and it works great!
Regardless, the medical professionals continue to tell me that too much of anything can have negative effects, including overtraining, which I have been known to do. So, if you continuously experience injuries, whether from the desk or from training, mix it up! Olympic runners spend just as much time cross-training as running, which helps prevent overuse-type injuries and leads to greater overall fitness and strength. It's pretty simple: Learn from the pros and the doctors!
I never intend for this to happen, but it seems like in nearly every post, I always talk about balance in some way, shape or form. Again, in this post, it comes down to simply having balance, whether working or working out! Hopefully the four items above can help you better achieve balance and prevent injury if you're busy with work and starting to feel it physically. Whether working on hitting a deadline, binge-watching a show or working out, mix it up, take a break and have a little fun while doing so. Your body will thank you!
Climb On!
Ben