Load Management 101 – The Real Secret to Staying Injury Free

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In physio, people often look for one simple answer to their pain; “Is it my technique?”, “Do I need new shoes?”, “Should I stretch more?”, “Is something weak?”

All of those things can matter but there’s one factor that outweighs almost everything else when it comes to injuries: Load management.

Understanding load is one of the most powerful skills you can develop for staying healthy, whether you run, cycle, go to the gym, or just want to move pain-free.

What Is “Load”?

Load is simply the total amount of stress placed on your body.

That includes:

  • How often you exercise

  • How hard you exercise

  • How long you exercise

  • How much work, sport, and daily activity you’re doing

Injuries don’t usually happen because of one bad session.
They happen when load builds faster than your body can adapt.

Most Injuries Are Not “Bad Luck”

The majority of overuse injuries follow the same pattern:

You feel good → you do more → you feel fine → you do even more → then suddenly… pain.

It feels sudden, but it rarely is.

Tendons, joints and muscles are incredibly adaptable BUT they need time to adjust to new demands. When load increases too quickly, tissues get irritated and the nervous system becomes protective. That’s when pain appears.

The Two Biggest Load Mistakes

In the clinic, we see the same mistakes over and over:

1. The Big Spike

Going from not much activity to a lot, very quickly.

Examples:

  • Starting a new running program

  • Suddenly doing 5 gym classes in a week

  • Returning to sport after a break

  • Adding hills, speed work, or long rides all at once

Even “good” exercise becomes a problem if it’s too much, too soon.

2. The All-Or-Nothing Cycle

Many people swing between:

“Doing heaps” → getting sore → stopping completely → starting again too hard.

This stop-start pattern is one of the biggest reasons pain keeps coming back.

The 10% Rule (A Simple Guide)

A practical way to manage load is to increase things gradually and the best general rule of thumb is to not increase your weekly training volume by more than about 10% at a time.

That might mean:

  • Adding 5 minutes to a run

  • One extra set in the gym

  • A slightly longer ride

  • One extra session per week

Small, boring progress is what keeps bodies happy.

Load Is More Than Just Exercise

It’s important to remember that your body doesn’t separate training stress from life stress, this would be one of the biggest things we see in the clinic that leads to injury alongside big spikes.

Poor sleep, long work hours, travel, or high stress all reduce your capacity to handle load.

That’s why the exact same program can feel easy one week and impossible the next.

Good rehab and injury prevention always look at the whole picture, not just the workout plan.

So Where Do Stretching and Technique/Biomechanics Fit In?

Things like stretching, strength, and great technique absolutely matter and help you a lot.

But even perfect technique or biomechanics won’t protect you from:

  • Doubling your running distance overnight

  • Jumping straight into intense classes

  • Training hard every day without recovery

Load is king. Everything else supports it.

What To Do If You’re Already Sore

If pain has started creeping in:

  • Reduce load slightly (not to zero)

  • Modify intensity or volume

  • Keep moving within comfortable limits

  • Get guidance early

Small changes early often prevent big problems later.

Final Word

The goal isn’t to avoid load or go too hard it’s to apply the right amount at the right time.

When load is increased gradually and intelligently, the body adapts, gets stronger, and becomes more resilient letting you hit those goals and make the all important start line. 

If you’re not sure how to manage your training or activity levels, that’s exactly what we are here for, so do not be afraid to ask for help. 

Matt Barker