Tuesday Sep 12, 2023

85. The Difference Between Injury Prevention & Performance Enhancement

"If you want to improve your performance, or you want to reduce your risk of injury, you're going to do the same things." says Dr. Andrew Fix.

Fresh from a DEKA strong event, Dr. Andrew Fix brings a fresh angle to this episode. Dr. Fix shares that it's often more motivating to present healthy habits as performance-boosters rather than just injury-preventers. After all, what athlete doesn't want to enhance their performance, whether it's shaving off a minute from a run, adding weight to the bar, or simply improving stamina and endurance?

Dr. Fix emphasizes the interconnected puzzle of well-being. He talks about how sleep, movement, nutrition, and stress management are the key pieces. And it's not just about putting them together; it's about optimizing each one individually. He emphasizes the importance of having a game plan for workouts, tapping into the expertise of seasoned coaches, and addressing our mental health, which should not be overlooked when thinking about optimum performance. Dr. Fix nudges us to think of health as not just dodging pitfalls, but as a cohesive strategy to achieve our personal best.

Key Takeaways:

• Addressing mobility and strength issues can both reduce the risk of injury and improve performance.

• Not everyone prioritizes injury prevention until they have experienced an injury, but almost everyone wants to perform better.

• Sleep is crucial for both reducing the risk of injury and enhancing performance.

• Chronic suboptimal sleep (less than 7 hours for at least 14 days) increases the risk of musculoskeletal injury by 1.7 times.

• Balancing sleep, movement, nutrition, and stress management is essential for optimizing health and human performance.

Quotes:

• "What I've learned, at least with people who are serious about fitness, is not everybody cares about the injury prevention piece if they haven't sustained an injury. But almost everybody wants to perform better." (4:58 | Dr. Andrew Fix)

• "The same things that we would do to help somebody mitigate their risk of injury are the same things we're going to do to try and help them improve their performance." (05:56 | Dr. Andrew Fix)

• "Sleep, movement, nutrition, stress management, and relationships. But especially those first four, those things, if you have your sleep dialed in, you're managing your stress effectively, you move and exercise and have an adequate training program, and then your nutrition is dialed in. If you can balance out those four buckets and really have things in line, you are going to really improve your performance and or really reduce your risk of injury." (6:20 | Dr. Andrew Fix)

• "The amount of sleep that consistently has been found to be associated with increased risk of injury is less than or equal to seven hours of sleep, which when sustained for periods of at least 14 days has been associated with a 1.7 times greater risk of musculoskeletal injury." (12:01 | Dr. Andrew Fix)

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