By Jared Krout, CSCS
Hydration
• Often overlooked, hydration is a key component in maintaining soft tissue health. Staying hydrated keeps the tissues pliable and more resilient to external factors. It also improves the quality of the fluid in your joints.
Sleep
• Sleep is vital in allowing our bodies to recover and regenerate tissue and a lack of sleep adversely affects soft tissue health.
• Athletes who slept on average less than 8 hours per night were 1.7 times more likely to have had an injury compared with athletes who slept for more than 8 hours. (1)
Stress
• Stress comes in many forms, but often our bodies respond to stressful situations by increasing muscular tension as part of the “fight or flight” response. If you are unable to regulate your response to stress or remove the source of stress, you may experience increased tension which may be the source of chronic pain or “soreness” many people experience on a daily basis.
Mechanical factors
• In addition to stress, there are mechanical factors that can create additional tension on our system.
a. Past injury or damage
i. Past injuries or physical damage to soft tissues are certainly going to have an effect on how we feel and are able to function.
b. Lack of stability or strength
i. Passive stability is “energetically cheap but mechanically expensive.” For example, slouching requires very little energy to accomplish but it puts a lot of stress on the tissues and joints responsible for supporting you in the absence of muscular support. This places unnecessary stress on soft tissues and inhibits motor control.
ii. Lack of stability in areas often cause or are caused by a lack of strength or a strength imbalance. An imbalance can cause some muscles and tissues to receive undue stress due to a lack of function by antagonist or opposing muscles
Helpful Tips:
• Drink more water
i. It is recommended that you drink a minimum of half your bodyweight in ounces per day. (Ex: 180 lb male should drink at least 90 oz. of water per day)
• Make sleep a priority
i. Sleep requirements can vary based upon age and activity level but below are the National Sleep Foundations general recommendations:
Teens (14-17) – 8-10 hours per night
Adults (18-64) – 7-9 hours per night
Seniors (65+) – 7-8 hours per night
• Relieve stress
i. Taking up or engaging in an activity that you find enjoyable (reading, listening to music, woodworking, exercise, etc.) has been shown to be “associated with lower blood pressure, total cortisol, waist circumference, and body mass indes, and perceptions of better physical function" (2)
• Adopt a daily movement practice
i . Strength training and movement practice, when done correctly, can often help the body relearn some forgotten movement and stabilizing patterns and regain a sense of balance and control.
ii. Other practices like foam rolling and stretching are simple ways to physically interact with your muscles and tissues and can help relieve tension.
1. Milewski, M., Skaggs, D., Bishop, G., Pace, J., Ibrahim, D., Wren, T., & Barzdukas, A. (n.d.). Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes. Journal of Pediatric Orthopaedics, 129-133. Retrieved November 18, 2015, from http://www.ncbi.nlm.nih.gov/pubmed/25028798
2. Pressman SD, Matthews KA, Cohen S, et al. Association of Enjoyable Leisure Activities With Psychological and Physical Well-Being. Psychosomatic medicine. 2009;71(7):725-732. doi:10.1097/PSY.0b013e3181ad7978.
