Training when injured

Question 1

What are the 4 ways to still train while injured?

Answer 1

• Core strength training
• Water based training
• Physiotherapy/sports massage
• Proprioceptive retraining

Question 2

How does core strength training help with injury?

Answer 2

• building strength around the weak area should help minimise the likelihood of it reoccurring
• Isn’t good to isolate the injured area as the injury may become more prone
• Focus training on synergists (aids movement) and fixators (hold joint) around the injured area aswell as the injured area to help strengthen joints and ligaments

Question 3

How does water based training help with injury?

Answer 3

• maintain cv endurance while continuing sport specific training
• the body weighs 90% in the water and so there’s less impact or jarring on any of the body’s joints, muscles, ligaments, tendons or bones
• Intensity can be increased/decreased by changing the speed of movement in the water

Question 4

How does physiotherapy help with injury?

Answer 4

• Targets the muscles and connective tissues
• Used to increase the range of movement around a joint in turn improving flexibility
• Used to prevent injury and promote faster recovery from high intensity training and injury

Question 5

How does proprioreceptive retraining help with injury?

Answer 5

• A receptor that detects the motion or position of the body (the body’s awareness of position, posture, movement and changes in state of balance
• from following injury an athletes proprioceptive sense may be off so it needs to be retrained
• eg a sprained ankle on a balance board
• usually follows soft tissue damage