The following factors must be considered to prevent injury.
Warm up – Performed before activity. It involves a gradual increase of intensity. It should include similar movements to the activity you are doing to ensure muscles and joints are ready for the loads required.
Tip: Complete a 10-15 minute warm up of whole body exercises and dynamic (movement) stretches. You can also use this time to practice technique.
Cool down – Performed at the completion of activity. It involves at least 10 minutes of gentle exercise and stretching to bring the heart rate down. A cool down will help to alleviate post exercise muscle soreness.
Tip: If you are stretching to improve flexibility, this is the best time to complete long-hold static stretches.
Flexibility – Stretching relaxes and increases the length of muscles and the movement available at joints. Adequate flexibility reduces the risk of damaging muscles.
Tip: This is especially important when completing explosive movements or movements towards the end of your range.
Strength – Adequate strength is necessary when performing an activity, to reduce the risk of overworking and damaging body tissues.
Tip: Gradually building strength in small increments and allowing the body to adapt will improve strength in a safe way.
Endurance – Injuries are more likely to occur when the body is fatigued. Training for the same duration as your event or race will ensure you are able to maintain technique, and therefore prevent injuries.
Tip: Endurance must be increased in small increments, as explained above for strength.
Technique – Poor technique causes incorrect loading on structures. Over time this can cause wear and tear and lead to overuse injuries.
Tip: If you are concerned, seek advice from a professional; even for something as simple as running technique.
Recovery – Adequate recovery is essential for allowing the body to adapt to training loads, to ensure you make gains from your training and prevent injuries. Recovery includes adequate rest and sleep, rehydration and nutrition.
Tip: Recovery will be covered in more detail in our next blog post.
If you need advice on any of the above please do not hesitate to call us to book an appointment on 9970 7982, or alternatively book online at beachlifephysio.com.
Brukner, P., Kahn, K. (eds) Clinical Sports Medicine (3th edn), 2009 McGraw-Hill, North Ryde, Australia.
Kraemer, W.J., et al. 2002, American College of Sports Medicine position stand. Progression models in resistance training for healthy adults, Med Sci Sports Exerc, 34 (2), p364-380.
Soligard, T., et al. 2008, Comprehensive warm-up programme to prevent injuries in your female footballers: cluster randomized control led trial, BMJ, 337, a2469.