How can people with sensory processing issues avoid injuries during functional training?

1 Know your triggers

Sensory processing issues can vary from person to person, so it is important to know what triggers your discomfort or distress. Some common triggers are loud noises, bright lights, crowded spaces, strong smells, or tactile sensations. You may also have preferences for certain types of movements, such as fast or slow, smooth or jerky, linear or circular. Knowing your triggers can help you choose the right environment, equipment, and exercises for your functional training. For example, if you are hypersensitive to noise, you may want to train in a quiet place or wear earplugs. If you are hyposensitive to touch, you may want to use textured or weighted equipment or wear gloves.

2 Warm up and cool down

Warming up and cooling down are essential for any type of exercise, but especially for functional training, which involves complex and dynamic movements. Warming up can prepare your muscles, joints, and nervous system for the activity and reduce the risk of injury. Cooling down can help your body recover and prevent soreness and stiffness. Warming up and cooling down can also help you regulate your sensory input and output and adjust to the changes in intensity and pace. For example, you can start with some gentle stretches, breathing exercises, or light cardio to warm up your body and calm your mind. You can end with some relaxation techniques, such as progressive muscle relaxation, meditation, or massage to cool down your body and soothe your senses.

3 Modify your exercises

Functional training is not a one-size-fits-all approach. You can modify your exercises according to your needs, goals, and abilities. You can adjust the frequency, duration, intensity, or complexity of your exercises to suit your sensory processing issues. For example, if you are hypersensitive to movement, you may want to reduce the speed, range, or number of repetitions of your exercises. If you are hyposensitive to movement, you may want to increase the resistance, challenge, or variety of your exercises. You can also use props, such as bands, balls, or mats, to modify your exercises and provide sensory feedback.

4 Monitor your signs

Sensory processing issues can affect your body's signals and responses, which can make it harder to recognize when you are overexerting or injuring yourself. Therefore, it is important to monitor your signs and symptoms during functional training and listen to your body. Some signs that you may need to stop or slow down are pain, fatigue, dizziness, nausea, sweating, or breathing difficulties. You may also experience sensory overload or underload, which can manifest as anxiety, irritability, confusion, boredom, or withdrawal. If you notice any of these signs, you should take a break, hydrate, or seek help.

5 Seek professional guidance

If you have sensory processing issues, you may benefit from seeking professional guidance from a qualified trainer, therapist, or doctor. A trainer can help you design a functional training program that meets your needs and goals and teaches you the proper techniques and safety precautions. A therapist can help you cope with your sensory processing issues and provide you with strategies and tools to manage your sensory input and output. A doctor can help you diagnose and treat any underlying conditions that may affect your sensory processing or functional training.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?