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1) Dynamic Warm-up: Get to your session early and warm-up with movement. Take your body through the types of movement patterns that you’re about to perform. This should include;
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Deep squats
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Walking lunges
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Box jumps
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Trunk twists, and
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Plank holds (front and side)
​2) Sleep: There is an increased risk of injury with less than the recommended 7-8hrs of sleep for adults. Sleep is something you cannot compromise due to early morning sessions. Set your alarm to go to bed, as well as to wake up.
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3) Mobilise Daily: Your body’s workload is about to increase. With this should come measures to ensure your soft-tissues (muscles, joints, tendons) aren’t stiff or tight. We recommend 15-20min per day of rolling, trigger ball release work and spine mobility (yoga type movement).
4) Modify Exercises Where Needed: Consistency is the key. If you need to, lower the impact of a session by modifying movements, reducing the weight or decreasing your range of movement. Keeping your training consistent is a much better option than missing sessions completely. Over time, your body will adapt to training, which will improve your results and decrease the chance of sustaining an injury.
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5) Check Yourself Before You Wreck Yourself: Chat with your trainers about movements you’re not confident with, or techniques you need may correcting. Train with intensity but maintain your technique. Common areas to check:
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Jump and landing – soft landing with knees over feet.
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Deadlifts – neutral spine and loading hamstrings and glutes more than lumbar erectors.
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Plank – protracted shoulders, neutral neck, low hips with glute and quad squeeze.
ENJOY THE CHALLENGE
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​At Eastside Physio + Co, we are committed to delivering the best care to the locals of Surrey Hills and its neighbouring areas. Our skilled and experienced surrey hills physios​ are dedicated to supporting the well-being of our clients, who come from a variety of nearby suburbs, including Ashwood, Ashburton, Auburn, Balwyn, Blackburn, Box Hill, Burwood, Camberwell, Canterbury, Doncaster and Hawthorn.
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