In physical therapy, injuries are a common occurrence.
Athletes—whether on the field, in matches, or during practice—are continually at risk. While getting injured is an inevitable part of sports at any level, the crucial question remains: Why do athletes get injured?
Here are a few key reasons:
1. Bad accidents – Some injuries occur due to unavoidable collisions or accidents. Athletes might collide with each other with such force that injury is inevitable.
2. Undertraining – Athletes who jump back into high-intensity training too quickly risk injuring their unprepared bodies.
3. Overtraining – The body can only handle so much repetition of certain activities. For instance, rules like pitch limits in baseball help prevent overuse injuries.
Despite these inevitable risks, there is one critical strategy to reduce the likelihood of injury: strength training.
BENEFITS OF STRENGTH TRAINING
Strength training makes athletes less prone to injuries. A strong body is more resilient and can withstand forces that might otherwise cause harm. For example, a strong soccer player is less likely to tear an ACL from a blow to the knee if they can control their hips and knees. Similarly, a strong dancer is less likely to sprain an ankle upon landing poorly, and a strong runner is less likely to suffer from overuse injuries like plantar fasciitis or calf strains.
I recommend that every athlete engage in strength training two to three times a week during the off-season and one to two times a week in-season. Maintaining strength throughout the season is essential for long-term athletic health.
Why Strength Training is Crucial for In-Season Athletes:
1. Injury Prevention – a.) Strength training develops balanced muscle groups and strengthens tendons and ligaments, reducing the risk of injuries, b.) Enhanced conditioning: well-conditioned muscles can better handle the physical stresses of competition, preventing strains and sprains.
2. Performance Enhancement – a.) Strength training improves muscle power and explosiveness, which are vital for sports performance; b.) Building muscular endurance helps athletes maintain high performance levels throughout the season.
3. Recovery and Maintenance – a.) Regular strength training improves overall conditioning, allowing quicker recovery from intense training and games; b.) In-season strength training helps maintain muscle mass and strength, which might otherwise decrease due to high volumes of sport-specific activities.
4. Skill Development – a.) A stronger, more stable body can enhance athletic technique and skill execution; b.) Strength training enhances neuromuscular control, leading to better coordination and movement efficiency.
5. Mental Toughness – a.) Achieving strength training goals boosts an athlete’s confidence and mental resilience; b.) The structured nature of strength training fosters focus, discipline, and a strong work ethic.
OVERCOMING OBSTACLES
The biggest obstacles to strength training often include a lack of knowledge and access to proper training programs. Beginning strength training from a young age is crucial to ensure a long, successful career with minimal injuries. With kids specializing in sports as early as 11 or 12, starting early is essential.
Don’t wait for summer break to begin strength training—the time is now. If you’re unsure how to start or don’t have access to a program, seek recommendations. If you’re in the San Pedro area, I have designed a program specifically for our community. We train two times a week year-round. Check out our website, Facebook, or Instagram page @physicaltherapysanpedro for more information.
Get strong, San Pedro athletes. You’ll thank me later. spt