First and foremost, don’t sweep injury prevention under the rug. It’s a big deal, and it’s becoming even bigger as injuries like ACL tears become increasingly common. I get the question of what individual athletes can do to work on injury prevention all the time.
And my answer often surprises them with its simplicity.
#1 STRENGTH TRAIN DURING THE SEASON
I see athlete after athlete kill the strength training game in the off-season. My advice to them: Keep it up during the season. Strength training in the off-season won’t give you the results you want unless you continue to maintain it during the season. Incorporating strength training into the in-season routine improves muscle strength and endurance, balance/coordination, and resilience to fatigue. It ensures that athletes maintain their physical condition and reduces the likelihood of injuries, allowing them to perform their best throughout the season.
#2 EAT ENOUGH PROTEIN
Eating enough protein plays a crucial role in general injury prevention. Many athletes are undereating, and the worst part is that many of them don’t even realize it. Getting your fill of protein is essential for muscle repair and growth. After physical activities or minor injuries, muscles need to repair and rebuild, and adequate protein intake supports this process. While it helps on the muscular level, it also aids in tendon and ligament strength, bone health, recovery, and muscle mass maintenance.
#3 PRACTICE FULL RANGE OF MOTION
I preach range of motion constantly. This most likely isn’t the first time you’ve heard me touch on it, and it definitely won’t be the last. At its core, practicing full range of motion improves flexibility and muscle balance. Improving your flexibility allows for greater movement without strain, reducing the risk of sprains, strains, and other injuries. For athletes who have already suffered from injury, regaining full range of motion is essential to restoring normal function.
Injury prevention doesn’t have to be complicated.
Big Cat Physical Therapy services the North Canton/Akron area, and specializes in return to sport rehab. Please contact us if you have any questions or if you’d like to schedule an evaluation!
937.789.7733
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