Football is back…and so are the injuries!
How to get back into sport after the summer and avoid injuries
The new football season is finally back after what seems like a long 3 months…luckily we had the joy and success of the Women’s Euro’s to grip the nation! We are now 2 games into the new premier league season and already we have seen some high profile injuries, so what can we do to try prevent such injuries ourselves once get back from holidays and back into sport?
- Have a break!
First of all, make sure have a break. It’s easy to get addicted to working out or to your schedule but having some time off is needed for your body to recover. That said, try to maintain some activity or exercise rather than doing nothing at all. Yes - it may take a bit of time to get back into your routine or to get back to where you left off but your body will be in a better condition and ready for it if you do it the right way.
- Ease yourself back in
If you have taken some time out of sport or the gym over summer then remember to ease yourself back in. It is so tempting to go straight back in where you left off but even having a few days or 1 week out from your usual routine or schedule can have a huge impact. Lets use the gym as an example, if you have some time away from the gym, do not expect to go back in and lift the same weight that you did before. Lower the weight and make sure your form and technique are good and then gradually increase the weight as the sessions go by, you’ll be back to where you left off in no time!
- Warm ups and cool down
Make sure you take the time before you get back into sport to effectively warm up. The best way to do this is to replicate what you are about to do but not at match speed/100% intensity. If you are playing football; gentle jogs, change directions, short, medium and long range passing, shooting etc, start off gentle and easy and then increase your power and intensity of these the closer you get to game time. Equally, make sure to stretch well after. Use foam rollers or massage balls to target any areas that feel tight.
- Don’t force a return if you still feel a niggle
If you are returning from an injury or feeling a slight niggle, don’t force yourself back if you are still not 100%. Make sure you get it looked at, get it treated and have a plan in place to get you back to playing sport safely.
An osteopath can help with those niggles, injuries or support anyone who wants to safely get back into exercising/sport. Juts call or email to book yourself in with me or one of the other osteos at SOP and we will do our utmost to help you stay active and doing the exercise you love!
by Roberto Salvati
M.Ost in Osteopathy Dip Naturopathy
During his final year of studies, Roberto provided a sports massage service for the England Beach Soccer team and for an independent gym in his hometown of Essex. In addition to his studies, Roberto has extra qualifications in dry needling (acupuncture) and in kinesiology taping which supplement his osteopathic treatments.