As the local sporting clubs get stuck into the winter season, the physios from Aspire have been educating clubs to keep teams injury free.

Alex, Sam and Sally ran a series of Injury Prevention Workshops with a number of local amateur hockey, netball and soccer clubs.

Hallett Cove Netball Club

St Monicas Netball Club

Over the course of 2 months, we visited a number of clubs and met with up to 30 players at a time, to go through the latest information on best practices for before and after playing sport. Many were surprised to hear they could be putting themselves at risk if they stretched incorrectly, and that recovery is just as important as warming up well.

We taught each player how to use simple physio tools to look after themselves, and how they can ‘listen to their bodies’ to address problems before they become injuries

Seacliff Hockey Club

Here’s 5 things you may not know about preventing sports injury:

1) Holding a stretch for 30-60 seconds immediately prior to playing sport reduces power, speed and agility, while increasing your risk of injury >> Hold for 10 seconds or less to be safer

2) Dynamic stretching (stretching with movement) before you play improves blood flow and reaction times, allowing you to perform better – stay tuned for dynamic stretching video coming soon

3) Fatigue = increased injury risk. Test yourself to see if you’re physically fatigued, by checking how close you can get to reaching your toes (keeping your knees straight!). If you are a bit less flexible one week, this is a sign of fatigue and you should focus on resting.

4) Recovery after playing includes good, long, deep sleep, as well as chatting to team mates to wind down mentally – See this great article for more information

5) “My knee hurts” (or back, or ankle, or shoulder) – when should I see a physio? Check out this blog post for all the answers

We had a great time working with all these enthusiastic players and look forward to helping them towards an injury free season.

If you would like us to visit your sports club, or would like help preventing injury, we’d love to hear from you.

Email sally@aspirephysiotherapysa.com.au