Gyms in the UK are set to reopen their doors on the 12 April (hopefully). This is also around the time of year when we see more injuries. Common spring sporting injuries include ankle sprains, muscle pulls, hamstring strains, shin splints, knee injuries, and tennis elbow. Injuries can occur due to lack of conditioning in the muscles and joints, and many of these injuries are preventable!
As more and more people pick their favourite sports back up, there are plenty of spring activities for people of all ages to enjoy, whether recreationally or competitively. This is a great time for adults to get in shape, and we recommend taking the necessary steps to prevent injuries.
Here are TMacLife’s top tips to prevent injuries this spring season
1. Schedule a pre-participation physical exam
This can screen for potential injury risks like muscle imbalances, soft tissue trigger points, or poor flexibility.
2. Stretch muscles and allow at least 30 seconds in each stretching position
Once the muscles are properly stretched, warm up with jumping jacks, or walking or running in place for about three to five minutes. Also, try to get at least 30 minutes of moderate physical activity every day. This could include walking, cycling, swimming, weightlifting, Pilates or martial arts.
3. Train and condition
If you have not been consistently active throughout the lockdown period, condition the body and start training the muscle groups used in your sport in the weeks before playing. For example, tennis players can work on shoulder strengthening and flexibility exercises, and golfers can work on lower back flexibility and stretching.
4. Proper equipment
It’s important to selecting the proper equipment for each activity, such as shoes, clothing, or a helmet for your specific sport, and use the equipment properly. Each sport has unique clothing and sports equipment that can help reach your highest potential and help prevent injuries. Always remember to replace poorly fitting, worn or old equipment.
5. Body awareness
Learn to recognize when the body is fatigued. Muscles that are fatigued lack the protective mechanisms in the body and increases the risk of injuries. Rest and take a break. Use this break time to get some much-needed hydration.
6. Cool Down!
Finally, always cool down and stretch all the muscles used. Stretching at the end of physical exercise is just as important as stretching before.
Keep yourself safe this spring by keeping these spring injury prevention tips in mind.
As the proverb goes, ‘an ounce of prevention is worth a pound of cure’. Here are four movements to practise in order to prevent knee pain. Visit our Instagram page @TMacLife for a video demonstration of each.
10 Elevated Spanish Squats
Hinge your hips back so that your knees aren’t going over your toes, and make sure you are keeping most of your weight in your heels, extending your arms forward. Focus on coming up through hip extension, squeezing your butt at the top.
5 Split stance reaches each leg
Lunging back so both legs are at 90 degrees, keep your spine in line with your neck and reach forward as far as you can with your front leg’s knee, without your heel coming off the ground.
5 Sliding pistol abduction extensions each leg
Extend your leg forward, hinging your hips and keeping your toes on the ground. Then externally rotate your fully extended leg to the side, controlling the movement by planting your big toe on the ground on your stabilizer leg, activating that leg’s glute.
5 Isolated leg abductions each leg
Step out to the side with your toes pointed forward, externally rotating your leg while keeping your toes planted.
Let’s make sure you stay sprain free this spring. Give us a call on 0330 043 2326 or email info@tmaclife.com for your FREE virtual pre-participation physical exam.
