In my clinic, I assess muscles by testing them sub-maximally and redirecting load through muscles that may not tolerate it effectively. This approach is highly effective and has gained attention in recent years. Submaximal muscle loading involves intentionally using less than maximal effort during activities and exercises. While pushing ourselves to the limit is often associated with progress, there are compelling reasons why submaximal muscle loading is crucial for effective and sustainable rehabilitation and pain management.
Prevention of Reoccurring Injuries: Submaximal muscle loading enhances control and stability, reducing the risk of sudden strains, tears, or other injuries. By loading muscles submaximally, they can better adapt to movement demands, lowering the risk of overloading and subsequent harm. Therefore, teaching muscles to load sub-maximally in the clinic is essential.
Muscle Recovery and Adaptation (During and after Injury): Intense efforts can lead to muscle fatigue, overtraining, and prolonged recovery. Submaximal loading allows muscles to recover more effectively between sessions, promoting gradual adaptation and strength building without excessive stress.
Joint Health and Function: High-intensity efforts strain joints and connective tissues. Submaximal loading distributes forces more evenly, reducing the risk of joint issues and contributing to better joint health and longevity.
Skill Development and Technique Mastery: Submaximal loading enables individuals to focus on refining movement techniques and skills without aiming for maximal effort. This allows for proper form, alignment, and movement pattern refinement, minimizing injury risk and enhancing overall performance.
Embracing submaximal muscle loading has been a game-changer in my clinic. It not only aids in rehabilitation but also prevents injuries and their recurrence, promotes muscle recovery, joint health, and skill development. By prioritising control through submaximal loading, my clients experience consistent progress, achieved through a staged exposure system to reach their movement goals effectively.
Formulating Fitness 