AVOIDING MUSCLE STRAINS
Hi, I’m a coach of a local GAA club. We have been picking up so many muscle strains over the last 3-4 weeks. Can you offer any advice? Thanks for the query. We have seen a significant increase in sporting injuries in our clinic. Essentially it’s the result of the post lockdown shock to the system, where the typical club player has been training hard and preparing for the championship season. The recent spike in matches during the first month back has resulted in a huge spike in training loads AND the recovery times are simply not tailored enough to allow the bodies to recover for the coming sessions. With matches lining up thick and fast coupled with a hunger to perform, players are finding themselves playing two to three games in a week (give or take a day) and there is also the club training to consider in the mix here. Why is this? The simple answer is this and we all know it deep down. You can never reproduce match level intensity in training. The physical loads placed on the body during a match are much higher. The effort to chase down or away from an opponent and the physicality of the contact are different level and this is not to mention the heightened mental state required to compete.
So what’s the solution?
The ideal scenario is to manage players’ training loads so they have sufficient time to recover from the rigours demands of a match so that they do not break down and pick up an injury. Recovery is key here. This might be very different from what you ‘thought’ or what ‘used to be done’ before. The fact of the matter is that science continues to raise the bar in our approach and understanding of how to enhance human performance. With that I summarise some key areas to consider for optimal recovery. Use this checklist to guide your recovery and your future understanding.
1. Sleep
- Avoid blue light for at least 2 hours before bed - Use blue light filters and glasses where possible - Magnesium supplementation - Sleeping room - dark, cool to cooler side of warm
2. Nutrition
- Early intake of quality balance meal - Use supplements where necessary post match / training if window is over 45 minutes
3. Hydration
- Replenish fluids - Salt balance - Avoid alcohol
4. Breathing
- Restore normal breathing patterns - Nasal breathing - Mediations + visualisations
5. Recovery sessions
- Bike / walk - nasal breathing / gentle swim - in heart rate Zone 1 to Low Z2. - Neural flossing, mobility
6. Stress Management
7. Manage training loads - Log & manage training loads - Allow the body time to adapt