Injury Prevention by Liam Ryan

 

Every athlete has had ‘niggles’ in the past. A tight hamstring here, sore Achilles there, and the majority of the time we ignore it and hope that it passes. For some this works, for many these niggles hang around and have the potential to progress into something that will limit how much you can train. Getting on top of niggles early is the best way to keep training at your best, and results come to those that can train without interruption due to injury.

 

With the current situation in the world as a result of COVID-19, many of you will find yourselves with a lot of spare time. Now is the perfect time to start to get on top of those niggles, so that when everything passes you can hit the road with your body in peak condition.

 

Here are the steps to take over the coming months to get your body ready:

 

1)    Get an accurate diagnosis

This means speak to your physiotherapist. Many clinics are now offering online consultations, video call style, and can provide you with an accurate diagnosis of your condition.

 

2)    Get a rehabilitation plan and stick with it

Following on from a diagnosis, you should be set up with some homework to do. Follow this to the letter. Consistency is best when it comes to injury management, so don’t skip days or exercises. You’ve got plenty of spare time at the moment so no excuses!

 

3)    Keep your body in top shape

As you persist with your rehab plan, your niggle should start to resolve. From here it is important to continue with some form of regular maintenance work. This may mean incorporating a couple of weights sessions in your training plan, ensuring you do some regular mobility work, or getting a regular massage (once allowed again).

Below are some example exercises to help get you started.
Y-Raise - great for upper back and shoulder strength, try 5 x 10 second holds
 
Split Squat - get your quads and glutes working, start with 3 x 8 both sides
Upper Back Couch Stretch - improve your thoracic extension and help counter the increase in sitting at home, hold for 1 minute

 

 

 

Liam Ryan

Physiotherapist, APAM
BSc. Physiotherapy