Whether you are a professional athlete or you enjoy recreational sports on the weekend, an injury is a devastating blow. Shoulders, knees, and ankles often take a hit when something goes wrong. The most common sports-related injuries include back strains, ankle sprains, and fractures—many of which take months to heal.
The good news is that there are simple and effective ways to prevent sports injuries—and most sport-related injuries are avoidable. Here are five top tips from your physiotherapist. Even better news? They’ll boost your performance too!
1. Build Strength
Engage in activities and exercises that build strength. Aim to work all your muscle groups—even the ones that don’t seem relevant to your sport. During strength training, take it slowly and complete the full rotation for the maximum benefit.
Don’t neglect your cardiovascular strength. Add cardio to your usual exercise routine to keep your heart and lungs fit and healthy. It’s also a great way to warm up. Remember, the greater your stamina, the less chance of fatigue-related injuries.
And pay special attention to your core. A strong core will protect your spine, support good posture, and enhance your balance. Simply put, a strong core will help prevent injuries overall!
2. Increase Flexibility
Learn how to stretch and get good at it! Add static (non-moving) and dynamic (moving) stretches to your regular warm-up and cool-down periods. Aim to move all your joints to their full range of motion. Yoga or Pilates is a great way to increase flexibility and build strength at the same time.
Cold muscles are more easily injured so before you play your sport—and after you warm up—spend some time doing your dynamic stretches. It’ll loosen any tension and help prepare your body to work hard safely.
3. Analyse Your Biomechanics
One of the best ways to avoid injury is to master your technique. Incorrect posture or movements increase strain on your joints—and often do damage. The correct biomechanics minimise strain—and boost your performance. It’s also essential to use the proper gear for your sport.
Work with a coach or ask a professional—like a physiotherapist—to give you feedback after watching you. If necessary, take a video of your technique with you or better still, have a Kinetisense biomechanical analysis.
4. Rest Well
Prioritise rest to reduce your risk of injury. After an intense session of sports, give your body a break. If you jump straight back into training, you run the risk of developing an overuse injury. Your muscles and soft tissue need time and space to recover.
In addition to rest, eat high-protein snacks for muscle recovery, drink plenty of water, and engage in mild, low-stress activities before enjoying good sleep.
5. Address Previous Injuries
Previous injuries often lead to new ones. Fear of a repeat injury can cause you to move differently—which affects your biomechanics—and increases strain on your joints. Often, old injury sites hurt and the pain affects your performance which makes a new injury more likely.
Physiotherapy is a natural and effective way to restore your body after an injury—and reduce your risk of getting hurt again.
Your physiotherapist will:
- Craft a personalised treatment plan that treats your old injury
- Use manual therapy to improve your mobility
- Teach you how to strengthen weak areas with targeted exercises
- Enhance your flexibility with specific stretches
The result? Renewed confidence in your body and a reduced risk of future injuries—naturally. At Turramurra Physiotherapy, our team is ready to help. Let us help you achieve your goals and keep you in the game! Contact us today to book your appointment.
