Training tips to avoid the injury sidelines

As sporting codes across the country start limbering up for the spring season Chiropractors are encouraging players to consider their training preparation in a

bid to avoid the injury bench.

The onset of sport training generates a spike in sports-related injuries presenting to the chiropractor. Training preparation for the coming season may help to prevent some of these injuries

“Whether you’re into footy, netball, hockey or the like, taking some pre-season training steps will help the body adjust into activity mode after the off-season,” said CAA President, Dr Simon Floreani (chiropractor).

“We want to avoid a case of wounded weekend warriors having to sit out the season on thesidelines,” he said.

It is important to ease back into exercise after a break and a combination approach to becoming game ready.

“Regular maintenance of the body is key, along with good nutrition, keeping hydrated, building up a training program and taking adequate warm up and warm down measures, such as stretching after a game,” he said.

Dr Floreani also recommends people returning to sporting activities consider a visit to their local chiropractor to tune up their body and ensure it is in optimal condition to tackle the sporting season.

Chiropractors are five-year university trained, government regulated and registered healthcare professionals who are experts in the diagnosis and management of spinal health related problems.

Chiropractors adopt techniques for the whole body ranging from

manipulation, mobilisation, soft tissue therapies, electrotherapy, rehabilitation, movement and exercise therapies, nutritional advice, strapping and bracing.

1. Find your start point as you may experience some loss of fitness since your last season.

2. Consider planning a fitness building regime with your health professional.

3. Ease into the first few training sessions to help condition your body to the exercise it will be doing.

4. Slowly increase the intensity, volume and duration to help condition the body to the exercise it is going to do.

5. Ensure any injuries you are carrying from last year have been checked by a qualified professional.

6. Be sure to have an active warm up, including the spine - as the spine co-ordinates all limb movements.

7. Cool down and stretch after your workout - stretching helps decrease muscle soreness and promote muscle balance.

8. Consider increasing your magnesium and vitamin C intake, which is good for feeding muscles and joints.

9. Stay well hydrated before, during and after training and games. Dehydration can cause a loss of concentration, co-ordination, strength and flexibility.

10. Do the Straighten Up Australia exercises before and after training and games to keep you in optimal condition.

Adapted from CAA, 25 March 2011