Training for Trials – Injury Prevention

Injury prevention is important for any athlete at any stage of their training, but it is especially important in the lead up to crucial qualifying events and trials. Whether it’s a slight adjustment in the training routine, or just sheer misfortune, the little amount of time available for recovery means even a slight tweak can set your goals back a couple years. We’re not saying athletes are incapable of battling through these conditions, but obviously, it’s better to be able to focus on the task at hand without worrying about a decrease in performance. Thus, we would like to highlight one technique that many athletes use in order to reduce their risk of injury as much as possible.

Bracing

During the later stages of training, it’s very important for athletes to be able to feel confident about their performance, so it’s ideal not to employ any methods that will limit performance during training. When people think of orthopedic braces, they often think of the heavy-duty post-surgery braces. These are certainly a common type of brace; however, many advancements have been made to provide athletes with an option to wear braces during their normal training.

For example, complicated joints like the shoulder joint are especially prone to injury, both nagging and traumatic injuries alike. However, clever designs and advanced materials have now allowed many athletes to wear thin, yet supportive, shoulder braces that are especially useful in weight training regimes, particularly if the athlete has a history of injuries.

Similarly, thin sleeves that provide compression to joints offer a comfortable way to add a tiny bit of added support. These ones won’t totally prevent unwanted excessive joint movements, but the little bit of added stability, however minimal, can be the difference between a slight tweak and something that keeps an athlete of their feet.

Caution

With this in mind, we must encourage practicing caution when it comes to bracing techniques. While they serve their purpose well and many athletes have benefited dramatically from these types of solutions, it’s best to avoid becoming too reliant on these devices, particularly the ones that offer a good level of added support and stability. If the muscles surrounding a joint experience a reduction in their activity, even small levels of activity, the coordination and strength of these muscles can become compromised through atrophy and decreased neuromuscular coordination.

The answer? Simply wear the brace when you think you need it most. Maybe this involves only wearing a brace during weight-bearing activities leading up to an event, only after coming back from an injury, or simply the odd time that pain is involved. Regardless, as long as the potential negatives and positives are balanced and considered thoroughly, chances are an effective injury prevention plan can be put in place that incorporates the use of braces.

Good Luck!

In an ideal world, everyone at the trials will put up their personal best! At the end of the day, a little bit of luck is often involved, and we wish you all the best in reaching your goals. See you at the Olympics!

Training Secrets of Olympic Athletes

Training Secrets of Olympic Athletes

Well, while Olympic contenders are the pinnacle of athletic flawlessness, there are a few “insider facts” of Olympic training that can help any work out regime, regardless of the level.  Here are training secrets of Olympic athletes.

Diet plan and Hydration

For the Olympic-level performance and outstanding vitality, you should eat properly including having a breakfast of complex carbohydrates and lean proteins, then eat again every 4-5 hours and within an hour and a half of working out. You should consume half your body weight in liquid ounces of pure water and if practicing intensely or for long time, take a sports – drink to renew electrolytes.  Here’s a look into what an Olympic athlete eats.

Sleep is absolutely significant

Athletes that are training hard require 8-10 hours of sleep.  And for an ideal hormonal discharge you should not watch TV within 30 minutes just before you go to bed to stay away from influences of electromagnetic waves that may interfere with your sleeping environment.

Good warm up and recovery

After 10 minutes of a light run or bounce rope session, spend 10-15 minutes on warm-ups, for example, skipping or switch lurches to (enhance adaptability, coordination, mood and normally keep injuries from occurring). After your exercise, join recovery strategies like rolling foams, back rub and adaptability activities to guarantee the body stays nimble and avoids pain or soreness.

Proper mental preparation

Olympic athletes invest a lot of energy mentally planning for their big day. Some approaches to do this include: practice, read motivational books and quotes, practice mantras and in particular they have an plan that adds to their prosperity. Regardless of what the fitness objective is, these simple techniques can assist you with your goals.

Personal Trainers

Individuals that need critical changes require help with planning,inspiration, or accountability and a certified coach can increase results drastically.

An assortment of exercise programs

Instead of just using fixed -exercise equipment,you can use Swiss balls or medicine balls and integrate coordinated movement activities and one sided work outs.

Pull ups

Pull Ups work your expansive back muscles to help with speed, enhanced stance and good metabolism in light of the fact that the back is comprised of extensive muscles. There are a few techniques to enhance or develop a right pull up such as using a Super Band.

Partner/Group Training

Accountability is a major part of success and when you train with a partner/group ,your adherence to practice improves.It also helps you pick up the intensity on those days when you feel you are not at your best.