Essential Tips for Injury Prevention in Every Sport
When looking at sport injuries we can separate them into two main groups; trauma and repetitive strain injuries.
Truthfully, there isn’t as much we can do to prevent trauma injuries, especially those that occur in contact sports. This is because these sports injury extend beyond the athlete, to the complex interplay between athletes. As such, we can only control factors within the athlete such as by improving an athletes reaction time, fast twitch muscle activation, and balance. We hope that through this we can mitigate some of the circumstances which may lead to a sports injury. However, no amount of training can completely prevent injuries, as chance, and other people in the game play such a large role in these injuries.
Repetitive strain injuries on the other hand, we can do a lot for.
What are repetitive strain injuries?
There are many ways we can define repetitive strain injuries, but lets keep it simple. Let’s call a repetitive strain injury an event whereby the person experiences localizes pain and maladaptive changes in the tissue quality. To further clarify, this means any type of tissue can experience a repetitive strain injury (be it bone, tendon, muscle, ligament, or joint) but it’s generally the weakest link in the system that will experience the injury. Most commonly, repetitive strain injuries occur in tendons and bones as these tissues are responsible for absorbing and reflecting impact, providing the “spring” in our step. The other reason why these tissues tend to take the brunt of these types of injuries is due to a combination of a relatively small blood supply into the area (thus reducing nutrient delivery) and a lower sensory innervation. When there is a lower sensitivity of the tissue, it means that the conscious body will not be aware of the need to recovery or damage until it is too late. So with, repeated bouts of overworking a structure without sufficient recovery, you become more likely to experience a repetitive strain injury.
You have undoubtedly heard of a few types of repetitive strain injuries including but not limited to:
· Plantar fasciitis
· Tennis Elbow
· Shin Splints
· Shoulder impingement
· Blisters
· Stress Fracture
Most commonly, repetitive strain injuries occur in tendons and bones as these tissues are responsible for absorbing and reflecting impact, providing the “spring” in our step.
INJURY Prevention
As with many things in rehab and healthcare, it is within the basic principles that most effective solutions occur. The simplest way to prevent injury during your sport season is consistency. By regularly keeping up with training in the off-season and upholding a modest maintenance program during the season, you ensure your body is up to the challenges of your preferred sport. Clinically, we find the most common time for sport-related injuries occurs a few weeks into the season. This is the time when the demands of the sport begin to creep up while the body has not been able to effectively recover from previous training bouts. This is why the peak “season” for sport-related injuries generally occurs in the spring and fall, key transitionary periods in sports seasons.
Considerations for Training
An effective training program is essential for maximizing performance while minimizing the risk of injury. One key principle to ensure safe progress is the gradual increase of training load, specifically focusing on the total distance or speed across individual sessions and throughout the week. Aiming for an increase of up to 5% per week allows the body to adapt without overwhelming it, thereby reducing the risk of repetitive strain injuries.
Gradual Training Increase
When considering progression, it's important to assess both distance and speed. For example, if an athlete typically runs a total of 20 kilometres per week, they can safely increase their distance to 21 kilometers the following week. This incremental approach applies to speed as well; if an athlete can comfortably run at a pace of 5 minutes per kilometer, they might aim to bring that pace down to 4.75 minutes per kilometer in subsequent weeks.
Training Sessions for Strength and Coordination
Incorporating targeted training sessions for strength and coordination is vital in supporting overall performance and injury prevention. Consider having at least two 30-minute strengthening programs a week to supplement your activity of choice. Within the strengthening program, there are many variables to consider but a good rule of thumb is to have at least two leg-based exercises and two upper body based exercise which ideally look something akin to your sport of choice. For example, if you are a skier it would be valuable to have squats, wall sits, pull-ups and banded triceps extensions in a program.
To prevent sports injuries, we can control factors within the athlete such as by improving an athletes reaction time, fast twitch muscle activation, and balance.
Consideration for Recovery: Sleep, Nutrition, and Rest Days
In the quest for peak performance and injury prevention, the significance of recovery cannot be overstated. Athletes often focus on training intensity and skill development, but neglecting recovery can undermine all their hard work.
Better Sleep
Quality sleep is foundational for optimal recovery. During sleep, the body undergoes various repair processes, including muscle recovery, hormone regulation, and memory consolidation. Lack of sleep can lead to heightened fatigue, decreased reaction times, and increased susceptibility to injuries. Athletes should aim for 7-9 hours of uninterrupted sleep each night, creating a consistent sleep schedule to promote restorative rest.
Balanced Nutrition
Nutrition plays a critical role in recovery. Consuming the right balance of macronutrients—carbohydrates, proteins, and fats—supports muscle repair, replenishes glycogen stores, and provides energy for training. Adequate hydration is also essential, as even mild dehydration can impair performance. Incorporating nutrient-dense foods rich in vitamins and minerals can further enhance recovery. Tailoring nutrition to individual needs, such as pre- and post-workout meals, can make a significant difference in how quickly an athlete recovers.
Restorative Rest Days
Rest days are not a sign of weakness; rather, they are a critical component of any training plan. These days allow the body to recuperate from the physical stress of training, enabling muscles, tendons, and joints to heal. Incorporating active recovery—such as light stretching, yoga, or gentle walks—can enhance blood flow and reduce soreness. Schedule regular rest days to ensure that training remains effective and sustainable over time.
By prioritizing sleep, nutrition, and rest days, athletes can optimize their recovery processes, enhancing performance and reducing the risk of injury. Investing in these recovery factors is just as crucial as any training regimen, leading to healthier, more resilient athletes ready to face the challenges of their sport.
The General Principle in Training
In essence, repetitive strain injuries occur when a person does too much, too soon, without sufficient recovery and preparation.
Insuring a Successful On and Off-Season
We can never be injury-proof. There are so many variables beyond your control that may affect your season. What we can control is how prepared our body is for sport. Depending on your activity this process may begin many months in advance. At its foundation, a good off-season program should feature strategies to maintain cardiovascular capacity, bone, tendon and muscular strength, and neurological flexibility to the demands of the sport. If you are unsure of how to begin this work, the team at Pursuit Physiotherapy, Victoria are happy to help you. A physiotherapist’s role transcends beyond injury rehab, to what many of us like to call pre-hab. This is looking at the demands of the sport for an athlete and creating a program in context to the person’s past medical history, and present functional strengths and weakness, all in alignment with the patient’s goals for the upcoming season.
