Injury prevention tips

Injury prevention tips

Tulloh (1995) and Anderson (1995) identified the following tips to help an athlete avoid injury:

• Avoid training when you are tired

• Increase your consumption of carbohydrate during periods of heavy training

• Increase in training should be matched with increases in resting

• Any increase in training load should be preceded by an increase in strengthening

• Treat even seemingly minor injuries very carefully to prevent them becoming a big problem

• If you experience pain when training STOP your training session immediately

• Never train hard if you are stiff from the previous effort

• Pay attention to hydration and nutrition

• Use appropriate training surfaces

• Check training and competition areas are clear of hazards

• Check equipment is appropriate and safe to use

• Introduce new activities very gradually

• Allow lots of time for warming up and cooling off

• Check over training and competition courses beforehand

• Train on different surfaces, using the right footwear

• Shower and change immediately after the cool down

• Aim for maximum comfort when travelling

• Stay away from infectious areas when training or competing very hard

• Be extremely fussy about hygiene in hot weather

• Monitor daily for signs of fatigue, if in doubt ease off.

• Have regular sports massage

Tips from Nike Academy performance director, Jon Goodman:

"The purpose of the session is to do a little bit of cardiovascular work - some running - combining it with some whole body exercises,” the former Republic of Ireland striker told FFT.

"It's a really good session to maintain a level of fitness throughout the summer period. I learnt it many years ago, first when I was a player with Wimbledon.

"We used to go down to a naval base as part of our pre-season training. You can work it as a session individually or you can do it in groups."

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