Professional trainers work to avoid injuries by teaching clients how to lower their risk and by giving them advice on using equipment correctly, doing exercises to build strength and balance, and completing home workouts and rehabilitation regimens. Injury avoidance and exercise must go hand in hand for any athlete or individual to perform at their very best.
Athletes and fitness enthusiasts want to feel fantastic and give their all on the field or in the gym. However, pain and injury are fairly frequent occurrences for athletes and other physically active people. While injuries occur and are not fun to experience, there are various ways we can help you prevent them from happening in the first place. At Archer Performance Training and Fitness, we incorporate injury prevention programs into our training. We believe it is paramount to reduce injury risk to improve your physical performance.
Injury Mitigation
Certain injuries are more common in specific sports and groups of people. By creating a sports injury prevention program that is specific to the demands that a team or particular sport faces, athletic trainers may assist in preventing injuries. Do you play soccer, for instance? To prepare your lower extremities for the demanding long-term needs of your sport, a trainer may assist in developing an injury prevention program focused on strengthening your lower body. Trainers help athletes and anyone seeking to train and improve their fitness and performance levels to prevent injuries. Trainers can help prevent athletic injuries for all clients by monitoring training load and ensuring proper form.
What are the ways Archer helps to mitigate sports injuries?
To help you avoid injuries in the gym, on the fields, courts, and tracks where you play, our professional trainers at Archer Performance Training and Fitness have compiled the following recommendations.
Become more flexible. You must do dynamic stretches before beginning your workout. Although it may be tempting to start exercising immediately, you should first do warm-up exercises such as jumping jacks, butt kicks, or arm circles since cold muscles are more susceptible to injury.
Build a strong core. Your balance and stability are key components of all sports, and having a strong core may help you stay injury-free. Planks and ab crunches are two exercises that help bolster the core.
When doing abdominal crunches, you should lie on your back with your feet up against a wall so that your knees and hips are at a 90-degree angle. When you’re ready, lift your head and shoulders off the ground and hold them there for a few seconds.
Holding your body in a push-up posture while resting your weight on your forearms and toes is known as a plank.
Always use proper form. To train successfully and to keep yourself safe from injury, you must know how to perform exercises correctly. You can learn the proper form with the help of a professional trainer.
You should avoid overextending your arms, legs, or back by balancing your body weight.
To prevent injuries to the ankle and Achilles tendon, use appropriate footwork.
Use the appropriate weights for your size and skill level while lifting.
Rest is important. Your muscles will get overworked if you do any training for an extended period without taking a rest, increasing your risk of suffering an injury.
Ensure that a prior injury has fully healed. Consult your sports medicine doctor to confirm that your injury has healed completely and that you are free to start training to prevent yourself from being hurt again.
Training With an Existing Injury
Many of the clients we’ve worked with at Archer Performance Training and Fitness have kept up their exercise regimens while their injuries heal. We encourage pain-free exercise and will assist you in starting to regain your fitness levels while targeting particular muscle areas and avoiding further injuries.
The kind of exercise suggested after an injury depends entirely on your situation. Before continuing or starting a training routine with an injury, see a qualified medical expert to make sure your injury is properly diagnosed and treated. Then you may work with your athletic trainer at Archer Performance Training and Fitness to develop a plan that promotes healing without running the risk of making the injury worse.
A Note from Aaron Archer
To all prospective clients -
I believe we all have untapped potential to achieve our goals and live our best lives. However, sometimes we need expert guidance, motivation and accountability to get us there. That’s why I started Archer Performance – to offer clients the training environment necessary to push past perceived limitations and reach their dreams.
For Elites & “Everyones” -
Whether your aspiration is to win a world championship, to lose the weight you’ve struggled with for years, rebuild your body after an injury, run a 5K for your first time, or gain the strength and agility to excel in your sport – I want to support you in making it happen. I created Archer Performance not simply as a place to exercise, but as a launchpad to transform yourself into the person you wish to become.
Along the way, we’ll educate, encourage and empower you to build life-long healthy habits.
The future you’ve imagined is waiting.
Your partner in success,
Aaron Archer
More FAQ's about Athletic Training to Prevent Injury
How do trainers help prevent injuries?
By creating a suitable training schedule, trainers may assist in preventing injuries. This goes beyond simply cardio and weight training. Clients should follow the training schedule given by their trainer, which includes recovery days so that their bodies may repair themselves. Trainers also recommend stretching activities that should be performed both before and after training to increase flexibility, which helps prevent injuries.
Trainers keep an eye on and set time limits for any repeated movements their clients may perform to minimize overuse injuries. Trainers at Archer Performance Training and Fitness also encourage clients to know their bodies, listen to them and perceive exertion.
What are the common strategies to prevent sports injury?
There is a risk of injury in any sport. Fortunately, playing sports has more benefits for most people than disadvantages. The risk of a serious injury increases with the amount of contact in a sport. However, overuse is the leading cause of injury in athletes. These strategies can help athletes by reducing the risk of and preventing sports-related injuries:
Take time to rest. Plan to take at least one day off from training for a specific activity each week and at least one month off annually to enable the body to heal.
Wear the appropriate gear. The right protective equipment, including pads for the neck, shoulders, elbows, chest, knees, and shins, helmets, mouthguards, face guards, protective cups, and eyeglasses, should be used by players.
Build strong muscles. Muscles utilized during sports are strengthened through conditioning activities during practice.
Increase your flexibility. After training or sports, stretching activities help improve flexibility. Stretching needs to be included in a regular workout routine.
Use the appropriate technique. Throughout the playing season, this has to be emphasized.
Take breaks. Taking breaks during practices and games may help avoid injuries and heat sickness.
Be cautious. There are strict penalties for headfirst sliding (baseball and softball), spearing (football), and checking (hockey).
Never play through pain.
What does muscular imbalance have to do with injury prevention?
Muscular imbalance is arguably the most crucial concept to keep in mind when it comes to training for injury prevention. Only two types of motions are used in strength training: push and pull. You have a physical imbalance if your push muscles are stronger than your pull muscles or the other way around. Your risk of suffering a training injury increases with the degree of the imbalance brought on by the strength differences between the muscle groups.
This does not imply that you will never have an injury if your muscles are perfectly balanced. However, maintaining balance may be the best approach to avoid injury via exercise. In addition, muscular imbalances may also appear in the form of improper posture, neck and lumbar tension, and other joint and muscle pain.
What is the SAID principle in athletic training to prevent injury?
The SAID principle, or Specific Adaptation to Imposed Demands, is another idea to keep in mind when considering injury prevention and exercise. This implies that you should not allow your muscles too much time to rest and recuperate. Your muscles will return to their pre-workout condition if you skip workouts for an extended period of time. However, if you start working out again too soon, your muscles won’t have time to heal correctly, and you won’t get the desired results.
Any strength training session should be recovered from over the course of 48 hours. This implies that until the recuperation time is complete, you should rest, eat, and drink plenty of water. The ideal window is between 48 and 72 hours after the last time those muscles were worked. Your muscles will repair most efficiently in this “supercompensation” condition, which also increases your strength and fitness. Certified athletic trainers can balance training loads and help prevent athletic injuries.
What are the top three things that you can do to prevent injury?
There are multiple things you can do to prevent injuries while training. If we had to pick just three, our top choices would be these:
Strengthen your core
Use proper form
Work on flexibility
The Personal Trainer You Need
The right personal trainer can set you up with the most efficient training program to help you reach your fitness goals while strengthening your body’s resistance to injury. If you’re in the Fort Worth area, call Archer Performance Training and Fitness for a free personal consultation and learn how to get the fitness results you desire. We are experts in sports injury prevention and provide the tools and knowledge you need to get results safely, quickly, and efficiently.
