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Week 7: Team run and the importance of rest and recovery

 Last week, during an intense football team run, I began pushing myself in a way that I quickly regretted. For our lineman we did plate pushes, one of the most straining exercises on the field while our skill position players did running. As I powered through the sets, I felt a sharp pain in my lower back, a familiar twinge that instantly reminded me of an old injury and it instantly made me fall to the ground. It wasn’t long after that I had reinjured my lower back.

Plate pushes, which require explosive strength and core stability, are great for building power and conditioning. However, they also place a significant strain on your back, especially if your form isn't spot-on or if you're dealing with a pre-existing injury. Unfortunately, that was exactly what happened to me. I tried pushing through the pain, trying to ignore the signals my body was sending me, and now I’m paying the price for pushing myself too hard again.

This experience reminded me of how crucial it is to prioritize rehabilitation and recovery, both during and after intense workouts. Whether you're an athlete or just someone who enjoys pushing yourself at the gym, your body needs time to repair and strengthen itself after physical exertion. Overlooking recovery can lead to setbacks, like the one I’m dealing with now, where a minor discomfort turned into a full-on injury.

Rehab isn’t just for people who are already injured — it’s a preventive measure. After intense training sessions, your muscles and joints undergo stress that can lead to microtears and fatigue. Proper rehab, such as stretching, foam rolling, and targeted strength exercises, helps alleviate that tension, improves flexibility, and prevents further injury. For me, incorporating rehab techniques like physical therapy, strengthening exercises, and mobility work will be essential in returning to the field safely.

In the future, I’ll be more mindful of how my body feels and ensure I take the necessary steps to recover properly. Plate pushes and other demanding workouts may be tough, but taking care of my body afterward is even more important. A strong body is built not just through exercise but through the attention and care we give it during the recovery process.

Comments

  1. Makayla BrownMarch 17, 2025 at 8:38 PM

    Sports injuries are no joke. I remember in high school I sprained my ankle real bad playing soccer and tried to keep going, which resulted in me having to sit out for 5 games. Making sure to recover is such a valuable thing that a lot of people forget to make time for. I hope your back feels better soon!

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