By Dave Williams, Consultant Physiotherapist at Harris & Ross
Training is a cornerstone of life for so many of us. Whether it’s the mental clarity of a morning run or the physical challenge of a weekend competition, the benefits to our well-being are undeniable. However, as a physiotherapist at our Wilmslow clinic, I see a recurring theme that brings training to a grinding halt: The Spike.
We are seeing a rise in “overuse” injuries, specifically tendinopathies like Achilles or patellar tendon pain. These aren’t usually caused by a single traumatic fall. Instead, they are the result of making sudden, significant jumps in training volume or intensity. In the clinical world, we call this a “load spike”, and it is the fastest way to end up on the treatment table instead of the finish line.
The Science of Resilience
Our bodies are remarkably adaptable, but they require a commodity that modern life often lacks: time. Think of your training like building a house.
You cannot put the roof on before the foundations have cured. When you spike your loading, you aren’t giving your tissues the “adaptation time” they need to become resilient.
If there is no sudden injury event, tendon pain actually needs to be loaded to heal, but it must be at an optimal level. This creates the appropriate stimulus for pain modulation and tissue strengthening without causing a breakdown.
Understanding the “Sweet Spot”
To help our patients at Harris & Ross manage this, we look at research by Tim Gabbett regarding the Acute: Chronic Workload Ratio (ACWR). It sounds technical, but it’s a simple way to measure your injury risk:
Acute Load: How hard you trained this week.
Chronic Load: Your average training effort over the last month (your fitness base).
The goal is to stay in the “Sweet Zone.” This is where your recent training is only slightly higher than your existing base, typically between 80% and 130% of your monthly average.
When you jump into the “Danger Zone” (loading at 1.5x or 150% of your recent average), you are effectively asking your body to perform a task it hasn’t yet “earned” the right to do. This “too much, too soon” approach is where the breakdown happens.
The Golden Rules of Progression
Whatever your goal—be it a 10k, a Hyrox event, or an Ultra-marathon—you need a plan that respects the 10–15% rule.
Have a Long-Term Plan: Don’t expect to reach peak fitness in three weeks. Major goals require months of gradual, incremental increases.
Respect the Rest Day: I often see patients who have removed recovery days in a desperate bid for fitness. This is a mistake. Recovery is not “empty time”; it is a physiological necessity where adaptation and strengthening actually occur.
Audit Your Intensity: It’s not just miles; it’s effort. A sudden switch from flat running to hill sprints is a spike, even if the distance stays the same.
The Take-Home Message
To stay on the track and out of the clinic, remember these three pillars:
Build Consistently: Focus on building that “Chronic Workload” to increase your body’s natural tolerance.
Follow the Map: Use a structured plan tailored to your specific goal.
Recover to Progress: Never skip a rest day—it’s your body’s only chance to rebuild. Proper sleep, nutrition, and hydration are the fuel for this journey, but a smart loading plan is the engine that gets you there safely.
Want to ensure your training plan is on the right track? Dave Williams is a Consultant Physio at our Wilmslow clinic. You can book a consultation to discuss your loading strategy by going online or calling us on 0161 832 9000.
Harris & Ross
Harris & Ross have clinics in Manchester City Centre, Wilmslow, Altrincham and Wigan. You can book in with any of our physios at any of our locations, online: www.harrisandross.co.uk or by calling us on 0161 832 9000.
