1. A good warm up is key
As we find ourselves in winter (Brisbane winter at least), it’s been cooler than usual so a good warm up is essential to a good game or workout. A good warm up consists of movements, stretches and mobility relevant to the work out or sport your about to do. In winter this may take a little longer than usual but its important to remember that we warm up to help prevent injury and to improve our performance.
2. Sensible Recovery
A sensible recovery from any intense exercise includes cooling down as well as appropriate re hydration and nutrition. Active rest days are also important in maintaining movement as well and removing any build up of metabolic waste to help prevent DOMS. Recovery can include a gentle stretching and mobility session, rolling, trigger pointing, or a short low intensity run, ride or row.
3. Don’t Reinvent the Wheel
At this point in the season, you may want to change up your training routine to help better your performance. Don’t. This is not to the time to make big changes in your routine. It takes time to adapt to training changes as this can affect your performance. Stick to your routine and be consistent.
4. Actively Deal with your Issues
Now’s the time to deal with niggles or injuries you’ve had during the season. Maybe its time to get in for a massage or physio treatment to treat and fix any niggles you may have had during the season instead of ignoring them. Treating something while it’s a small problem can help prevent this becoming a big issue or be the end of your season.
5. Be Proactive, Not Reactive
The best advice for any athlete or weekend warrior is to be proactive about your health. Whether it be for sport, fitness or nutrition. Prevention is the best cure. Preventatives include all the things listed above as well as addressing that are not on here. These can include seeing professionals of all types including Dietitians, Nutritionist, Exercise Physiologist, Physiotherapist, Podiatrists, Remedial Massage Therapists and Sport Specific Coach’s. Together, these people can help you elevate your game and achieve your goals by helping maintain your body and keep you on track to achieve your goals.