{"id":730,"date":"2019-05-06T00:41:29","date_gmt":"2019-05-06T07:41:29","guid":{"rendered":"https:\/\/workoutstructure.com\/?p=730"},"modified":"2019-05-06T00:41:29","modified_gmt":"2019-05-06T07:41:29","slug":"tipsforpreventinginjuries","status":"publish","type":"post","link":"https:\/\/www.workoutstructure.com\/updates\/2019\/05\/06\/tipsforpreventinginjuries\/","title":{"rendered":"Tips for Preventing Injuries"},"content":{"rendered":"
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TOP 7 tips for injury prevention<\/h3>\n

Tip #1 \u2013 Maintain Adequate Flexibility<\/em><\/strong><\/p>\n

This doesn\u2019t mean that you have to be a certified studio yoga instructor; in fact too much stretching can reduce strength and power.  But if you can spend a few months creating lasting gains in flexibility and joint mobility to reach what I refer to as an EIPT (Elastic Injury Prevention Threshold), you can enjoy a decreased likelihood of injuries caused by tight or immobile muscles and joints.<\/p>\n

Tip #2 \u2013 Keep Muscle Balance In Check<\/em><\/strong><\/p>\n

Be sure to include lower intensity, light weight, isolation exercises (sometimes bodyweight only) for both contralateral and opposing muscle groups in order to prevent strength imbalances.  A few examples could be trunk rotation on a physioball or single-leg raises, etc.  Much like flexiblilty training, athletes can use the offseason to increase the volume of this this \u201cprehab\u201d exercise work. <\/p>\n

Tip #3 \u2013 Lift Heavy<\/em><\/strong><\/p>\n

Perform resistance training with as heavy loads as possible – while still yet being able to continue strength gain adaptations.  Good strength coaches can design a periodized program to incorporate this style of training at many various points in the year.  It should be no surprise that a bigger, stronger body is more resilient to injuries caused by greater external forces on the field of play.<\/p>\n

Tip #4 \u2013 Be Eccentric<\/em><\/strong><\/p>\n

Expert strength coaches realize the role of eccentric (muscle-lengthening) loading contractions in training and movement.  It kills me to watch lifters perform an Olympic lift and then allow a weight to drop to the floor from a great height.  Why not take the opportunity to set the core strongly in place under a load at the end of each rep while slowly return the bar to its starting place?  I also emphasize eccentric movements in my agility drills  – a method I call SIM (or strength in movement) training.<\/p>\n<\/div>\n

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TOP 7 TIPS FOR PREVENTING ATHLETIC INJUry <\/h2>\n

By Chris Borgard<\/p>\n

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CHECK OUT CHRIS’  MOST RECENT PODCAST:<\/h4>\n

https:\/\/www.listennotes.com\/podcasts\/everything-about\/common-tennis-injuries-and-R1rHLuk0UdQ\/<\/a><\/p>\n

Tip #5 \u2013 Cut the Tape<\/em><\/strong><\/p>\n

Taping and bracing around a joint can ultimately act as a crutch and leave muscles, tendons and ligaments weaker over time.  After a short initial period of support, get away from taping and bracing as extra support and work on re-strengthening the muscles, tendons, and ligaments around a compromised joint.  An athlete\u2019s goal should never be simply to return to competition; but rather to stay out there performing to their very best physical potential.<\/p>\n

Tip #6\u2013 Think Like A Gimp<\/em><\/strong><\/p>\n

Research the movements that most frequently cause acute or chronic injury (this is ultimately the responsibility of a trainer or coach).  Be familiar with both contact and non-contact injury mechanisms, and then train the muscles in their role to stabilize or decelerate those body segments.<\/p>\n

Tip #7 – Optimize Your Nutrition<\/em><\/strong><\/p>\n

Educate yourself on superfoods and other nutrient dense morsels that aid recovery and minimize production of stress hormones and free radicals.  Also follow guidelines for hydration and re-hydration (including electrolyte content) to prevent muscle cramping or excess fatigue, both of which can lead to muscle strains.  Timing of nutrients is just as important and quality and quantity; see Chris Borgard’s Practical Sports Nutrition Guide<\/em> for more help!<\/p>\n

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TOP 7 tips for injury prevention Tip #1 \u2013 Maintain Adequate Flexibility This doesn\u2019t mean that you have to be a certified studio yoga instructor; in fact too much stretching can reduce strength and power.  But if you can spend a few months creating lasting gains in flexibility and joint mobility to reach what I … <\/p>\n

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