Autumn/Winter Sports Injury Prevention

Autumn/Winter Sports Injury Prevention

Autummn leaves

Autumn/Winter Sports Injury Prevention

Michael Tamaddoni Senior Physiotherapist & Strength and Conditioning Specialist

 

 A change in the weather and seasons is often associated with a change in sporting activity.

 As we move to cooler temperatures we move to our autumn/winter sports which are often team based.  This means we need to prepare our bodies for the changes in demand dependant on the sport.  To avoid injury we must do some sport specific training to prepare our bodies for the demands of the sport we are going to play especially if we are switching sports or haven’t played sport for a while.   

 Our bodies are very adept at meeting the demands we place on them and adapt by increasing muscle strength and or flexibility when we put those demands on the body.  These changes occur gradually and over time.  This is why when swapping or starting sport you need a proper pre-season to prepare your body for the upcoming change in activity.

 It is extremely important that when doing pre-season training that we begin to focus on strength and flexibility work that targets the movements you will be performing in your sport. Below we will focus on a few of the more popular sports that we see in the clinic – Soccer and Netball.

   

Soccer 

Soccer

When training for soccer we need to focus on strength work of the lower extremity (legs) and core that enhances your stability during running, and single leg activities (i.e. kicking the ball).  Working on these activities enhances your ability to keep your foot/ankle, knee, hips, pelvis, and spine neutral during all movements in play.  This will minimize your chance of injury.  A great platform to use for activities that work on these areas is the FIFA 11+.  Developed by international experts, the FIFA 11+ is a research-backed warm-up program targeted specifically to soccer players. Players perform a set series of warm-up functional activities including strength and dynamic exercises. It is a great resource that can be used for your entire team or can be modified for you by your Physiotherapist if you need injury management or more specific position work e.g. a goal keeper.  There are several levels of difficulty within the program so your program can progress with you throughout the season. You can check out this link for the FIFA 11+ program:    http://f-marc.com/11plus/manual/

The Physiotherapists at Your Health Domain can teach you how to perform the program correctly and assess your techniques for each component. Our Physiotherapists are also happy to come and train your club coaches to ensure that your club is implementing the program correctly.

 

Netball

Netball

Just like soccer there is an emphasis on lower extremity strength and core strength, but netball also places demand on upper extremity strength while using the core.  Netball has lots of quick movements of acceleration, change of direction and pivoting, which puts high demand on the ankles and knees putting them at serious risk of injury.  This is why technique practice for jumping/landing, lateral shuffling, and acceleration/deceleration are key in preventing injury.  A great resource for functional drills/activities for preventing injuries in Netball and season preparation can be found at: http://knee.netball.com.au/

  

 The Physios at Your Health Domain are familiar with the above programs for injury prevention and improving performance.  We are here to educate our clients on how to perform the exercises safely as well as evaluating strength and flexibility to be able to perform each of them correctly. 

 We are happy to work with teams and coaches in educating on correct technique of the exercises as well as developing prevention skills and training drills to ensure their athletes are at the lowest possible risk for injury.  Pre-season is the perfect time to set you and your team mates up for an injury-free sports season.

  

Call 9251 5111 or email This email address is being protected from spambots. You need JavaScript enabled to view it. to book an appointment.

Visit www.yourhealthdomain.com.au for more information

 

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Pitt St. City Practice

Address:
Level 7 60 Pitt Street Sydney 2000
Hours of Operation:
Mon - Fri 7:30am - 6:00pm
Telephone:
(02) 9251-5111

King Street Practice

Address:
Fitness First - The Zone / 94 King Street Sydney 2000
Hours of Operation:
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Telephone:
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