Strength Training for Injury Resilience


DON’T WAIT FOR AN INJURY TO OCCUR BEFORE YOU START STRENGTH TRAINING ⁣ ⁣ Strength training is an excellent way to help reduce injury risk. ⁣ ⁣ Some injuries are unavoidable. But soft-tissue injuries and some contact injuries can be prevented / reduced in severity with a well-structured strength training program. Soft-tissue injuries don’t occur from being too strong. It’s almost always a case of being underprepared.⁣ ⁣ Here’s some things to think about when strength training for injury resilience ⁣ Focus on injury-prone areas: ⁣ The groin, hamstrings, shoulder joint, low-back and calves are common places we see soft-tissue injuries or little niggles. Perform some direct work on these areas at least twice per week. Mix up the set / rep scheme – perform sets with heavy weights for low reps, light weights for high reps.⁣ ⁣ Balance:⁣ ⁣ Aim to balance out the work you put into each muscle group and movement pattern. Most people prefer to train the muscles you can see in the mirror. When training for injury resilience – equal, if not more work should be done on the posterior chain – glutes, hamstrings, lower back, upper back and calves.⁣ ⁣ Be smart with your accessory work:⁣ ⁣ We usually add in some sort of tissue resilience or ‘prehab’ work into our warm-up as well as at the end of the session for the accessory work. In the video you’ll see some of the key exercises we like to incorporate into our warm-ups or after our main strength work.⁣ ⁣ Don’t neglect mobility / flexibility:⁣ ⁣ This isn’t to say that being stiff and tight will cause injury. But neglecting the mobility required to get into certain positions you may find yourself in on game day, may lead to injury. Again, in the warm-up or in rest periods is a great time to add in mobility work. Strength training alone will increase your mobility if performed through full ranges of motion.⁣ ⁣ Along with strength training – exposure to high-speed running, movement mechanics and injury history can all play a factor in your injury risk. But a well developed strength program will go a long way in reducing injury risk. ⁣ ⁣ Remember, the best athlete is the one that’s available for game day. #one22


#injury #prehab #prevention #rehab

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