Optimising Athletic Performance: Training Tips from a Physiotherapist
I am constantly considering what might optimise my own athletic performance. I listen to podcasts and review new research always searching for that small tweak that will unleash my “full potential”.
The truth is that it’s the old favourites, the tried and tested that really do make the difference. Not only to our athletic performance but to our longevity in our sport.
Let me remind you of them:
Do a Proper warm up and cool down: Why?
develops mental focus
increases blood flow to muscles
reduces risk of injury
Increased reaction speed of muscles
Consider Strength and conditioning: Why?
increases mm endurance, strength & fibre size
increases neural recruitment
strengthens mental health
improves connective tissue function
improves bone health
improves motor skills and confidence
improves mobility and flexibility
incorporates essential core strengthening
Consider Functional movement assessment – fundamental, essential movement examinations can be illuminating: Why?
identify any movement patterns that produce pain within EXPECTED ranges of movement.
identify people with limited but pain-free movement, as they might have a higher risk of getting hurt during exercise.
identify specific exercises and activities to avoid until they can do the necessary movements well.
identify any biomechanical issues or imbalances
identify if it is a weakness or an inhibition
Include some Balance and Proprioception Training: Why?
a fundamental component of any movement we perform
crucial to performing any activity
can always be improved at any age
often forgotten about in training
composed of multiple sensory inputs in the body, vision, proprioception and vestibular system
maintaining balance is a complex task
different types of balance exercises – static (when you are standing still) e.g. standing on one leg, and dynamic (when you are moving) e.g. Step-ups.
You can look at these things and make some small changes to your training. Consistency is the key. Timetable them in.
Getting a physiotherapist involved in your training is a great way to prevent sports injuries.
We can advise you on all the above and specifically:
Training load management and recovery.
Promoting appropriate mobility and flexibility.
Targeted strengthening of stability areas.
Strengthening and activating the vital core muscles.
Working with your trainer or coach, providing guidance on proper movement patterns and training load, your physiotherapist can reduce your injury risk and improve your longevity in your sport.
Let’s all enjoy our sport for longer and injury free!
Best Wishes.
Written by Susan Bauman
Physiotherapist
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
