What does current performing arts culture tell us about muscle soreness? Aches and pains? Bruises, burns, and rope rash?
“Train through it.”
“Tears are for home, not circus”
“Here, have some circus candy (advil/ibuprofen).”
These are all common "circus-isms" that I've heard, and I want to talk a bit about soreness- is it productive? How much is too much? How do you train optimally while simultaneously avoiding OVERtraining and subsequent injury?
This is a HUUUGEE topic, and I’m only going to address a small component of it in this post.
I was recently reading an article on implementing pitch counts in little league players (woah, #notcircus?! I know…what was I thinking…) and it REALLY got my gears turning. Not because I love baseball (…I don’t), but because one of the criteria they used for progressing pitch intensity and frequency was something I felt could also be applied to circus artists who are returning to training after a long hiatus, or even to those who are wanting to progress skill and strength levels in an efficient amount of time, without getting injured.
the soreness rule
This criteria for training progression is referred to as the “Soreness rule.” It was initially created for pitchers, but has since been adapted and modified to fit other sports as well (running, weight lifting, etc). These rules give athletes the ability to modify their progression of skill/strength according to the soreness they experience. If the athlete feels sore, tender, or stiff, then they can use the soreness rules to guide their training for the rest of that week.