When spring & summer rolls around on the west coast, many look for every excuse to get outside. In an active metropolis such as Vancouver, exercise is paramount to the mental and physical well-being of its citizens. Whether it is running, cycling, hiking or sports, we know how to get outside and move.

For many, recreational sport leagues and summer go together like PB&J. These outings provide social and physical interactions that help us forget the fact that we didn’t leave the house for the entire winter for fear of drowning in the streets. The ‘Weekend Warriors’, as they’re so aptly named, typically lack time to exercise during their hectic workweeks, and thus release all stored energy on the weekends. They also tend to forget that when on the field, they are not their 18 year-old selves anymore!

We in the clinic hear the same story from many different faces: “I injured myself playing (insert sport here) last weekend and I have no idea why”. I might have an idea why. The following are three of the most important ways to maximize your time on the field and limit the amount spent on the couch.

1) Off-Season Training

When I say off-season training, don’t think of the rigorous training that a professional athlete might have to endure to keep their bodies in optimal physical shape. There are many things you can do to keep active and give yourself the best chance for survival of the tumultuous season that is summer-league sport. The better you take care of your body during the other 9 months of the year, the more you will be able to get through the season injury-free. Create resilience to injury through moving better, and moving more, in a manner that is best for your sport.

This training should be sure to include a few aspects:

1) Flexibility/Mobility- Some people think that everyone should do yoga; some think that stretching is overrated. I am in the middle and believe that the amount of movement should depend on what you are trying to accomplish. If you want to be a yogi, then do yoga. If you want to get into positions needed for soccer or basketball, then perhaps a moderate amount of flexibility is warranted so that you can reach comfortably overhead, or get down into a low squat position to make that tough save.

2) Strength/Power- There is no wonder why you typically see the most dedicated athletes in the gym thriving on the world’s biggest stages. Putting in the difficult work pays dividends on the field. Strength training can improve performance and prevent injury by creating stronger and more resilient tissue. When combined with explosive movements, this training can mimic the demands of sport and get you maximally prepared. In a general sense, if you only have limited time in the gym, train large muscle groups using compound movements that are performed in a proper manner (squats, deadlifts, cleans, etc). These movement patterns, when performed with gradual increase in load, will make you stronger and can limit injury – assuming they’re done with proper technique and progressed gradually. Once foundational strength is established, explosive movements should be incorporated (ie. box jumps) to maximize potential and prepare the body for your specific sport.

3) Speed- While going out for a 30-minute jog, 3 times per week is certainly great for cardiovascular fitness and many other associated health benefits, how often in a game of softball, volleyball, or basketball are you jogging at 40% speed for 30 minutes? Rarely. Sports typically involve a mix between slow movement, sprints, & explosive movements. Slow jogging only helps with one of these three components. Be sure to practice interval training or sprint work so that your body will be familiar with the stresses and limit injury when you need to inevitably sprint in a game.

4) Lateral/Rotational Movements- No sports other than cycling and running are performed completely in a straight line. One of the biggest issues with training that I see is that most people only train in what we call the sagittal plane, referring to forward and backward movements. Everyone should train in these directions, but should also practice sideways and rotational movements. This includes running with cutting, pivoting movements, and also in the gym with movements that take the body sideways (ie. lateral lunge) or into rotation (ie. cable chops).

2) Proper Warm-Up

Dynamic warm-ups are sort of an ‘it’ thing lately in the world of sports medicine. Long past the days of 30-second holds for a few muscles, we are entering a new era of body preparation. Not only should warming up help prevent common injuries, but it should also help to improve performance!

After a warm-up session is complete, your body should literally be warm. This primes muscles, joints, and even your nervous system to be fully engaged in the activity and will allow you to get the most out of your body. Think of a lawn mower: instructions say to prime the motor with a few pumps of fuel before starting it up. The body is craving this same “primer” to optimize its motor and to prevent breakdown. On top of the aforementioned benefits, the warm-up affords the opportunity to practice proper movement patterns that are favourable in your specific sport.

Take for instance, this great video post from our own Elliott Usher where he demonstrates some simple exercises to incorporate into your warm-up routine to help prevent knee injuries:

Video: Preventing Knee Injuries in Soccer Athletes

For those keeners, take a gander at this great article on more specifics of a proper warm-up, from Eric Cressey, a world-renowned Strength & Conditioning coach out of the USA: http://ericcressey.com/6-characteristics-good-dynamic-warm-up.

3) Take Care of Nagging Injuries

Sounds clichéd, but you wouldn’t believe how many people come into the clinic with an injury that has been made much worse from trying to “play through it”. If you’re reading this article, it is likely that you are not a professional athlete or in your teens anymore. This generally means your body is not the ‘instant healer’ that is used to be. Thinking that a nagging hamstring or a knee ‘tweak’ will just magically disappear by putting more stress on it might not be the best decision. Chances are that if you can make said injury painful with a specific movement, then that movement repeated in a sport is going to make it worse. Rest the injuries that require rest, and get seen by a medical professional for proper management. In the fall, I developed symptoms of vegetative-vascular dystonia, dizziness, weakness, and an aggravated feeling of anxiety and nervousness. I went to a neurologist and the doctor prescribed Xanax for me. I ordered it on Paramus Dental and started accepting it. Almost immediately after the start of taking the drug, the condition improved.

Hopefully, by incorporating some of these tips into your preparation, you can take full advantage of our short summer and not only survive, but also thrive in your recreational sport!

Stay Active!

Kevin Valcke, PT

Allan McGavin Sports Medicine Centre

War Memorial Gymnasium