Calling all weekend warriors!
Are you ramping up pre-season or about to start training for the winter season? Do you have old niggles from last year still hanging around? Or feeling like a wreck after the first training run?
With winter sports just around the corner, Lachlan is sharing his top tips around pre-season injury prevention.
Firstly, what is pre-season injury prevention?
Pre-season injury prevention is training that prepares you for the demands of your sport, with your individual injury history in mind. It is usually performed in the months leading up to the season, and aims to address any weaknesses or previous injuries to reduce your risk of an in-season injury. It should also involve exercises that are similar to the movements performed in your sport, with a gradual increase in intensity as the season approaches.
Benefits
Decreased chance of injury or pain during the season
Improved strength, flexibility, and overall fitness
Improved performance
Higher levels of confidence in the earlier stages/games of the season
When to start?
Your training should be similar to your sport, while also addressing any weaknesses from previous injuries or current niggles. In an ideal world, you would start 2-3 months prior to the first game of your season. This is how long it takes to produce significant increases in strength and prepare your body for competitive sport.
So, what should you do?
If your sport involves running endurance with bursts of sprinting; like football, netball, rugby union or league, then training your running endurance and speed is important. This might look like 1-2 jogs per week, plus an interval or fartlek session. If your sport requires a lot of jumping, like basketball, developing your jump strength is crucial for you.
Then we need to consider your specific injury history. Do you have a weak ankle from multiple sprains, a hamstring that always gives you grief, or a knee that gets sore once you’re training and playing a lot? Most injuries will lead to a loss of strength and flexibility, and if not rehabilitated well will continue to niggle and leave you prone to re-injury.
Strength and flexibility training is most effective when done 2-3 times per week, starting at a moderate intensity and gradually increasing in challenge. The strength exercises appropriate for you are going to be specific to your injuries (feel free to reach out for help with this).
Expert tips
Look at the movements required for your sport (particularly your position), and choose exercises that replicate these movements.
Write a physical program for yourself, this will help you stay accountable and track your progress.
Talk to your local physiotherapist or exercise physiologist if you have questions about your pre-season injury prevention.
Example 1:
You have a specific injury or area of pain that you’re concerned about leading into the season. Start with strengthening this 2-3 times per week at an intensity that doesn’t cause more pain. As you start to feel more comfortable, gradually increase the resistance in your strength exercises. Once you feel stronger, add faster movements to develop more speed and power. This process will usually take a full 3 months, so don’t rush it!
This needs to be done alongside appropriate cardiorespiratory training.
Example 2:
You haven’t done much exercise over the past few months and have a long way to go to be ready for the season. Start with 2 strength sessions and 2 run sessions each week. The strength sessions don’t need to be a high level of resistance, just a starting point. Your run sessions can be a jog-walk session to start with. After 1 month of your body getting used to this, you’ll be ready to add more resistance to your strength, and more intensity to your runs.
That’s pre-season injury prevention in a nutshell. If you’d like help with an old injury and preparing for the upcoming season, give us a call 🙂