IT’S probably fair to say 2020 has been a rough year for everyone.
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On top of all the other modifications we have had to make to our lives due to COVID-19, our exercise and sporting habits have changed significantly as well.
I have seen a lot less sports injuries in the clinic this year.
They have been replaced by sore necks and back as people work and study from home.
But as the weather warms up, and hopefully there's some light at the end of the COVID-19 tunnel, people are starting to flock back to exercise and there is hope for team sport returning soon as well.
No-one wants an injury slowing them down as they get back on the horse (or bike, cricket ground or netball court).
Please follow my three rules below to ensure you safely return to doing what you love.
Know what is required and build steadily
The old adage ‘slow and steady wins the race’ does ring true here.
A buzz phrase in elite sport strength and conditioning departments recently has been ‘acute versus chronic workloads’.
Research across multiple sports has shown that if the amount of work an athlete is doing this week (acute workload) is a lot more then they have averaged over the past month or so (chronic workload) then they are at a much higher risk of injury.
If you are getting back into exercise after some time off, the science says you are asking for trouble.
If you charge straight back into your previous running or cycling distances, or rock up to that first punishing first pre-season training unprepared, you are at greater risk of injury.
The human body is capable of achieving some incredible athletic feats, and can be a robust — almost unbreakable — machine.
You just need to give it a fair chance to adapt with time and incremental increases.
Work out what you want to be achieving in a few weeks, start at a lower safer level, and progress along steadily until you get there.
Know your sport and prepare your body
Different sports have different injury risks.
Sports that require you to sprint and kick have higher risk of muscle strains.
Those which ask athletes to jump, land and pivot regularly have higher risk of ankle and knee injuries.
Sports that involve pounding the pavement have higher risk of bone stress fractures.
If you know the most common injuries in your sport, in most cases you can perform relatively basic exercises to prepare your body to reduce the risk.
Did you know that a simple groin strengthening exercise that requires no equipment has been shown to reduce groin strains in soccer players by 41 per cent?
Or that a similar type of exercise targeting hamstring muscles in AFL footballers can reduce the number of hamstring injuries by 70 per cent?
A targeted knee program that Netball Australia recommends all local clubs incorporate into their team warm-ups can reduce serious knee injuries by 50 per cent.
Most national sporting bodies have injury prevention programs, so look into what yours recommends for you.
Know your injury history and do something about it
That niggly Achilles that flares up whenever you ramp up your running.
That sharp shoulder pain you get when you load up on that big first serve in tennis.
Those hamstring niggles that have plagued you through your past two seasons of footy.
If you haven’t changed anything, why do you think it will be any different this year?
It might be time for some professional help.
A thorough assessment by a good physio will always find things you can do to rehabilitate, pre-habilitate and manage your body to give you the best chance of success this time around.