Strenuous activities always come with a high risk of injury. When people get injured, most of them usually tend to injure their back, knees, and shoulders. Injuries can be harmful, as they can cause a lifelong disability, if not taken care of properly.
A Good Reason to Exercise
Overuse, high range of motion, poor condition, and accidents are some of the most common factors of injury. Dedicating a portion of your workout to perform exercises to prevent injury is well worth your time and effort. It has been found in a study that strength training reduces sports injuries by about 68% and proprioception training reduces injuries by about 45%.
Strength training involves moving the joints through a range of motion against resistance, requiring the muscles to expend energy and contract forcefully to move the bones. It strengthens the muscles, tendons, bones, and ligaments and to increase muscle mass.
Hip abduction, lunges, squats, step ups, and step downs can prevent ACL injuries and anterior knee pain. Leg curls and Nordic hamstring exercise can prevent hamstring injuries. Proprioception exercises for the ankle can prevent ankle injuries.
Proprioception or joint position sense is basically your sense of where your body is in space without seeing it. Proprioception exercises reduce the risk of injury by teaching the body to react appropriately to sudden changes in the environment.
Several studies support the use of training programs to improve proprioception. Improved proprioception helps reduce the risk of sports-associated injuries. Those with a history of sports injury have a greater benefit. Training programs may include strategies using balance platform devices, wobble boards, single leg stance, stretching, core stability exercises, plyometrics, strength training, and agility training.
Stretching Exercises: Helpful or Not?
Stretching exercises are regularly included in warm-up and cooling-down exercises, however, contradictory findings have been reported in the literature. Several authors have suggested that stretching has a beneficial effect in preventing injury. But some studies say that stretching before exercise does not prevent injuries.
Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and reduce your risk of injury.
How Physiotherapy Helps
All injury-preventing exercises may work as long as they are properly applied. This highlights the importance of having a physiotherapist to design a prevention program specifically for activities you are involved with.
It is a good idea to consult your physiotherapist for instruction on how to exercise safely. Some exercises are potentially harmful, causing more harm than good. If you are injured, stop exercise right away and seek medical advice before starting exercise again.
In conclusion, physical activity can effectively reduce sports injuries. It is still a debate if stretching could have a beneficial effect. Stretching although can improve your flexibility, which can also lower possibility of injury.
While training and sporting activities can put you at higher risk of injury, if you are doing a right exercise program, then exercise would help you prevent injuries. The right person to consult about exercise programs is your physiotherapist. So whether you’re preparing for an upcoming tournament or regularly exposed to strenuous activities, visit your physiotherapist for a tailored exercise program.
Injuries can be prevented if you are doing correct exercise patterns. Get in touch with a Perth physiotherapist at 9272 7359 today!