By Alex Fielding
As the most recent lockdowns finish and gyms and sport start to take off again, there is every chance your physical conditioning may be a lot different to what it was 3 months ago.
Because of this deconditioning, there is a likely increased risk of injury if you go into the gym and sport. The last thing you want to do is start training and, before you know it, spend the first 6 weeks of the competition out due to something that could have been avoided if you were smart about your approach in the first place!
So our 5 top tips are:
GO FOR A PHYSICAL SCREENING PRIOR TO STARTING THE PRE-SEASON!
• Even better a sport-specific functional movement screen is an ideal way to know what condition you are in and what specific movements or exercises you should be starting with.
TAKE A GRADED APPROACH!
• How many times have you heard of someone getting injured through their sport or work for going too hard too early? Follow the 10% rule, whatever you think you can do, divide that in two and build it up by 10% each week.
VARIABILITY!
• Make sure your training is varied. Start with a mix of low-intensity cardio, strength work and mobility exercises. Build this up into a high-intensity workload as strength and fitness come back. We want you to be robust!
STOP WITH THE STATIC STRETCHING!
• It doesn’t help! Research is now showing that the old stretch and hold for 30 seconds doesn’t reduce the risk of injury and may even increase the chance of it. Try a more dynamic approach with bicycle kicks, walking lunges etc.
PREVENTION!
• The last but probably the most important point. Prevention is always the best cure, make sure that during the next lockdown (hopefully this doesn’t happen!) you maintain a reasonable level of fitness. Be it a run once a week, the home exercise program, regular cycling etc it doesn’t really matter as long as you are keeping that basic fitness level at a good standard.
Make it your goal to have your return to activity and sport be best it can possibly be. If you have any question or to book in a physical screening with Dural Health or Your Health Sport today.
Call Alex 0405 849 241 or visit www.tangram.health
