Rest, Recovery and Injury Prevention

Injuries are often the biggest hindrance to continuous progression. Returning from injury can be a long and arduous process. It’s better to reduce your potential of picking up an injury in the first place. 

Previous injuries associated with inadequate rehabilitation predisposes you to recurrence of further injuries.

Why do people get injured? Primarily it’s over training, poor biomechanics, poor neuromuscular control and untreated previous injuries. 

What can I do about it?

A combination of mobility and stability in equal measure is a necessary foundation for efficient athletic movement. – Steve Wright physiotherapist English Premier League  

Take the long view with physical preparation, lay the foundations before you start building the house. 

Do not train ‘around’ pre-existing niggles. Assess and improve your weaknesses. 

Movement quality – Corrective exercises that reinforces correct posture and positioning of the body to allow effective athletic movements.

Recovery and Regeneration – Systematically implementing strategies to help you recover from training and day to day stresses.

Flexibility and Mobility

Limits in functional flexibility can significantly impair the ability to move efficiently. – Gambetta

Working on flexibility and mobility is time well spent, it will allow you to move easily through unrestricted, pain free range of motion and will improve training and competition performance. 

Better to be STRONG and BENDY than WEAK and STIFF! 

Strength…

Lower limb – We spend a lot of time on one leg (85% when running). Therefore single leg strength is key for injury prevention. 

Upper limb – You are looking to balance muscles you see in the mirror but also the ones you don’t! … Your back muscles are as equally important.

Recovery and Regeneration

In order for our bodies to adapt to training it must have a sufficient period of recovery. 

Your body needs physiological stress (training) to bring about physiological adaptation which leads to improved performance. 

Recovery allows training induced adaptation to take effect.

Without rest, the body can’t recover and adapt for training demand as it will become exhausted. 

Recovery Strategies fall into two main camps

Things you can do before (Prophylactic):

Nutrition – eat regularly, drink a lot of water – 2.5 liters, eat lots of fruit and veg

Supplements, compression garments.

Things you can do after (Therapeutic):

Sports massage therapy – enhance oxygen and nutrients delivery to fatigued muscles, increase removal of lactic acid, warming and stretching soft tissue etc….

 SLEEP, ice bath, anti-inflammatory drugs, cool down

Conclusion

Everyone is different! What is right for one person is not right for all. Factors such as age, sex, genetics, and size all play a part. 

However, there are simple things you can do now to reduce risk of injury, recover faster, and perform better. These are: 

1 Listen to your body and seek advice sooner rather than later

2 Prioritise flexibility / mobility and quality of movements 

3 Implement recovery strategies    

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