Smart Off-Season Training: A Game-Changer for Injury Prevention during the Season Elevate Your Performance, Safeguard Your Season!

Greetings, Athletes and Sports Enthusiasts!

Welcome to another edition of our newsletter, where we're about to delve into a topic that could be the key to taking your game to the next level: the importance of strength training in the off-season to reduce injuries during the season. Whether you're a professional athlete or a dedicated sports enthusiast, understanding the role of off-season strength training in keeping you injury-free during the grind of the season is absolutely crucial. So, let's lace up our knowledge sneakers and explore why hitting the gym during the off-season is a strategy you can't afford to ignore!

1. Laying the Foundation for Resilience:

Picture your body as the ultimate athletic machine. Just as you'd tune up your car before a long journey, your body requires preparation before the demands of the sports season hit full throttle. Off-season strength training is your toolkit for building a robust foundation. By focusing on exercises that target muscle imbalances, flexibility, and core stability, you're setting the stage for optimal performance and injury prevention.

2. Addressing the Weak Links:

We're only as strong as our weakest link, and the same holds true for our bodies. Often, injuries occur when one area of the body is disproportionately weaker than the rest. Off-season training allows you to address these vulnerabilities head-on. By targeting muscles and movements specific to your sport, you're improving overall biomechanics and reducing the risk of overuse injuries that can plague your season.

• 3. Balancing the Load:

  In-season practices and games are intense. They place high demands on certain muscle groups, leading to imbalances and overuse injuries. Off-season strength training gives you the opportunity to restore balance by working on opposing muscle groups and performing functional exercises that mimic the demands of your sport. This balance is your armour against injuries caused by muscular imbalances.

4. Enhancing Proprioception and Kinaesthetic Awareness:

Off-season training isn't just about lifting heavy weights. It's about enhancing your body's awareness and responsiveness. Incorporating exercises that challenge balance, coordination, and proprioception—such as stability ball exercises and single-leg movements—improves your body's ability to react effectively during the unpredictable moments of your sport, reducing the risk of awkward falls and sudden injuries.

5. Active Recovery and Injury Rehabilitation:

Injuries are often the result of accumulated stress on the body. The off-season provides a golden opportunity for active recovery and targeted injury rehabilitation. Engaging in strength training with lighter loads and focusing on controlled movements helps in rehabilitating minor injuries and ensuring that your body enters the season in top form.

6. Mental Resilience:

Physical training isn't just about the body; it's also about the mind. The discipline and commitment you demonstrate during the off-season translate into mental toughness during the season. Knowing that you've put in the effort to prevent injuries through intelligent training boosts your confidence and allows you to focus on the game itself. Off-season strength training isn't a detour; it's a direct path to peak performance and injury resilience. Think of it as an investment in your body's longevity and your sports journey's success. Remember, consult with a qualified physiotherapist to design a program tailored to your sport and individual needs. Here's to a season marked by strength, resilience, and triumph!

Wishing you a successful and injury-free journey, from the team at Reload Physio.

Gabbett, T. J. (2016). "The training—injury prevention paradox: Should athletes be training smarter and harder?" British Journal of Sports Medicine, 50(5), 273-280.

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4. Sugimoto, D., Myer, G. D., Bush, H. M., & Hewett, T. E. (2015). "Effects of compliance on trunk and hip integrative neuromuscular training on hip abductor strength in female athletes." Journal of Strength and Conditioning Research, 29(9), 2397-2406.

5. Silvers-Granelli, H. J., Bizzini, M., Arundale, A., Mandelbaum, B. R., & Snyder-Mackler, L. (2017). "Does the FIFA 11+ injury prevention program reduce the incidence of ACL injury in male soccer players?" Clinical Orthopaedics and Related Research, 475(10), 2447-2455.

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Dynamic vs. Static Warm-Ups: Which is Best Before You Exercise?

Before diving into any physical activity, warming up your body is essential to prepare your muscles, joints, and cardiovascular system for the upcoming challenge. Warm-ups can help reduce the risk of injury, enhance your performance and improve your workout effectiveness.

When it comes to warming up, there are two primary approaches: dynamic and static warm-ups. In this blog post, we will explore the differences between these two methods and help you determine which one is best suited for you!

Let’s start with Dynamic Warm Ups Dynamic warm-ups involve performing movements that mimic the exercises you'll be doing during activity. These movements are done in a controlled manner and gradually increase in intensity to raise your body temperature and stimulate your muscles. Dynamic warm-ups typically involve active stretching, mobility exercises, and light aerobic activities. Here are a few of the key benefits they provide:

• Firstly, they improve your joint range of motion! Dynamic movements take your joints and muscles through a full range of motion, promoting flexibility and mobility. This can be particularly beneficial for activities that require a wide range of motion, such as gymnastic sports, weightlifting, or high-intensity interval training (HIIT).

• Secondly, Dynamic Warm Ups enhance Blood Flow: The active nature of dynamic warm-ups increases blood circulation, delivering oxygen and nutrients to your muscles. This helps to optimize muscle performance and reduce the risk of injury.

• Thirdly, they help with your pre-exercise Mental Preparation. Dynamic warm-ups engage your mind and they can help you focus, improve coordination, and enhance neuromuscular activation. They provide a good way to listen to some music and get in the zone!

In contrast to dynamic warm-ups, static warm-ups involve holding a stretch or stationary position for a prolonged period, typically around 20-30 seconds. Static stretches target specific muscle groups and aim to improve flexibility and soothe “tight” areas. While static warm-ups might not be as effective for every type of workout, they can still offer some of the following benefits:

• They increase your flexibility. Static stretches allow your joints to tolerate greater ranges of motion and therefore improve their overall flexibility. This can be advantageous for activities that require a greater range of motion, such as yoga, Pilates, or martial arts. They can be used after exercise as a good way to prevent delayed onset muscle soreness.

• Choosing the Right Warm-Up The decision to opt for a dynamic or static warm-up depends on various factors, including the type of exercise, your fitness goals, and personal preferences. If we had to choose one, we mostly advocate for more of a dynamic warm up approach, since the benefits are suited to various activities, whereas static stretching is more for sports and exercise where you require greater ranges of motion.

So with that out of the way, here are a few guidelines to consider when selecting your warm-up:

1. Dynamic Warm-Ups: Best for activities involving explosive movements, sports, or high-intensity exercises. - Ideal for improving range of motion, agility, and overall performance. - Recommended before cardio-based workouts, strength training, or plyometric exercises.

2. Static Warm-Ups: Suitable for activities that require increased flexibility and muscle relaxation. - Ideal for low-intensity workouts, yoga, or activities focused on balance and control. - Can be used as a cool-down method post-workout.

Concluding thoughts: In the dynamic vs. static warm-up debate, there isn't a one-size-fits-all answer. The best approach depends on your specific workout routine, personal goals, and preferences.

Ultimately, the most effective warm-up is one that you enjoy and that adequately prepares your body for the demands of the activity you’re about to do. Listen to your body and try experimenting with different warm-up techniques over the next few weeks and see which type you like!

Concussions 🧠- A Physio Perspective

Concussion. It is in the news, we know it is bad but what is it? We know that it causes people to have a mandatory 2 weeks off sport but why?   

According to the Berlin Consensus statement on concussion in 2017, they describe it as: “A traumatic brain injury induced by biomechanical forces”.   

The truth about concussion is that even though it can't be seen it is a real injury. It is actually a metabolic and physiological change in the brain's chemistry. Initially after a concussion injury, the synapses in your brain fire off in this electrical storm and then have a sudden decrease in energy. The problem is when we don't give our brain the time to heal itself and return to metabolic homeostasis. This can be the cause of symptoms such as fatigue, headache and some of the others listed in the list above.  

The Berlin statement reported that if any of the following are experienced after a knock to the head or enough force applied to any other area of the body a concussion can be suspected:  

• Symptoms: somatic (e.g. headache), cognitive (e.g., feeling like in a fog) and/or emotional symptoms (e.g. lability)  

• Physical signs (e.g., loss of consciousness, amnesia, neurological deficit)  

• Balance impairment (e.g. gait unsteadiness)  

• Behavioural changes (e.g. irritability)  

• Cognitive impairment (e.g. slowed reaction times)  

• Sleep/wake disturbance (e.g. somnolence, drowsiness)

 Seeing your medical or healthcare professional is an important step if you suspect you or a family member might have a concussion. Often waiting until you have been symptom free for 24 hours means you are ready to progress and gradually participate in more activities. Giving your brain time to heal and a gradual return to work or sport is often recommended to get you back to your full potential.  

 Sometimes symptoms can linger for longer. If symptoms persist for more than 3 weeks, it can often be called PCS or Persistent Concussion Syndrome. Treatment for PCS often involves input from a multidisciplinary group. However, a Physiotherapist's role in concussion often includes:  

• An individualised symptom-limited aerobic exercise programme in patients with persistent post-concussive symptoms associated with autonomic instability or physical deconditioning. 

• A targeted physical therapy programme in patients with cervical spine or vestibular dysfunction, and  

• A collaborative approach including cognitive behavioural therapy to deal with any persistent mood or behavioural issues. 

So, if you or someone you know isn't sure if you have a concussion and you are experiencing one of the above symptoms, chances are you have a concussion and should see a health professional with specialised training in management of concussions, so you can get back to what you love quicker!  

At Reload Physio, Olivia N is experienced in the Physiotherapy Management of Concussions. Olivia can help you get back to what you love as soon as possible.

McCrory P, Meeuwisse; W, Dvorak J, et al. Consensus statement on concussion in sport—the 5th international conference on concussion in sport held in Berlin, October 2016 British Journal of Sports Medicine 2017; 51:838-847.