Pre-season Training - Tips on How to Prevent Injuries & Get the Most Out of Your Training

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The Sports Injury Clinic

James Andrews

November 24, 2020

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As restrictions begin to ease in Victoria & all-around Australia, the return of community sport is imminent. With the majority of sports being cancelled this season due to the global COVID-19 pandemic, people are itching to get back into training in preparation for the 2021 season.

Although, the natural instinct may be to work twice as hard to make up for the lost 2020 season, it's important to remember to be safe & smart about the way you train. Below are a handful of important tips to help you tackle your pre-season training to ensure you get the most out of your training & the season ahead: 

  1. Start low - Unless you have been disciplined enough to maintain a solid training regime over the break, it would be wise to ease your way back into training. Injuries often happen when we try to do too much too soon after a long layoff from training.
  2. Progress slowly - Overload injuries such as tendinopathies, bone stress injuries & muscular strains often go hand in hand with sudden dramatic increases in training load. Aim to slowly build your load tolerance with small gradual increases in training load.
  3. Follow a routine - Try to establish a rough training schedule to help facilitate some consistency in your training. Figure out which days you can train & which days you will rest. Also have a think about session order & how one session may influence another, i.e. doing a heavy lower body weights session the day before going for a long run may negatively impact your running performance which could lead to an injury
  4. Begin a resistance training program - Resistance training can help you develop muscular strength & power, which will mean your muscles are able to tolerate higher training loads. This will likely lead to improved performance & a decreased risk of injury. Aim to complete a minimum of 2 resistance training sessions per week, with focus on big compound lifts, i.e. squats, deadlift, pulls, presses etc.
  5. Prioritise recovery - Schedule rest days into your week, particularly after hard training sessions. If you're feeling run down or exhausted, chances are your body is crying out for some rest. Sleep is the single most important recovery strategy there is, prioritise it! Aim for 7-9 hours of sleep each night. Try to go to bed & wake up at a consistent time every day (including weekends) to help regulate your sleep cycle & improve sleep quality. Adequate sleep quality & quantity will speed up recovery & ultimately reduce your risk of injury 

If you need assistance preparing for the upcoming season, or some guidance around how to get the most out of your preseason, book in to see one of our Exercise Physiologists. Call us on 9783 9990 or book online.

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