The long road to greatness is exhilarating, exhausting and elusive, but it is impossible unless you’re able to perform at your peak.
Rowing Australia physiotherapist Andrew Fooks recently shared his tips for staying injury free this season at the inaugural 776BC Academy camp in Melbourne.
Warm Up – Possibly the most important part of remaining injury free (except for recovery, see previous entry), doing a proper warm up is vital to ensure that you are ready to give your all and get the most out of your performance. If it’s a passive stretch, find a point of resistance in your range and breath through it to lengthen your muscles. If it is dynamic, make sure your body is warm otherwise you run the risk of injuring yourself.
Range of Motion – As a rower, having an effective range of motion is pivotal to success. If you have tight hamstrings and hip-flexors, your strokes and movements are going to be hampered, and subsequently your performance.
Flexibility – In all sports, flexibility affects your capacity to compete. Tight hamstrings alter the degree of your lumbar flexion, which changes the length of your stroke and your ability to row to your full potential.
Stability – Having an activated and strong core is paramount to not only sport, but day to day life. To avoid injuries, work your entire lumbopelvic (trunk, glutes and pelvis), don’t just focus on obliques and abs. Movements such as single leg squats and power cleans are great for activating your entire body, including deep abdominals and pelvic floor.
Sometimes injuries are unavoidable, but if you want to make it to the elite level it is your duty to yourself to ensure that your body is in the best shape possible to do so.
Prepare, perform, recover.
If you have some of your own tips to share, we’d love for you to share them with us! Follow us on Instagram, Facebook and Twitter and tag @776BC into your posts using #776BC #MyLongRoad.