Strength training refers to any physical activity in which we use our body weight or weight mechanism to execute an exercise or workout and build strength, mass, and persistence.
Strength training for an injured athlete depends on the type and stringency of the impairment, treatment methods, and recovery techniques, as advised by the medical officer. The treatment may include medical care, medications, bandages, braces, surgery, or physical therapy. When returning an athlete from injury, it is critical to prescribe comprehensive and effective strength training protocols.
Benefits Of Strength Training
Strength training is a flexible type of training that includes exercises and workouts you can do anywhere.
Research and analysis indicate that strength training aids your health and wellness in distinct ways. Strength training benefits include.
- Lowers the risk of injury
- Increases bone health and density
- Builds and improves muscle mass
- Improves balance and stability
- Improves brainiac health and cognitive functions
- Improves flexibility and movements
- Boosts metabolism
- Boosts immune system
- Burns calories efficiently
- Reduces body fat
- Reduces chronic conditions
- Raises energy levels, tempers, and senses
Strength Training Protocols For Injured Athletes
If you are an athlete who has sustained an injury, one of your concerns may be how soon you can recover and return to your sports. Sometimes, injured athletes may struggle with nervousness, disappointment, irritation, and depression. The recovery factor mainly depends on the athletes and their injuries, as they will be distinctive.
Measures you follow immediately after the treatment of an injury can be influential, and one must comprehend the fact of developing a recurring condition of the damage that will require a longer time for recovery if you return too soon. However, your body may retrain aspects of sports when you wait for too long without any efforts of conditioning and strength training programs.
The strength training physical activity influences muscles to operate heavily. Therefore, it is necessary to get;
- Adequate sleep
- Relaxation and restfulness
- Maintaining a beneficial diet
- Reducing undue stress
- Staying active and lively throughout the day
Specific rules of conduct and protocols are observed, especially in sports rehabilitation centers, to ensure that an injured athlete attains maximum performance and returns to his physical strength and sports effectively. It encourages athletes to consider all aspects of fitness and performance. Here are some general guidelines for strength training protocols for injured athletes.
- Review and Inspection
- Customization of the program
- Pain controlling progress
- Rest and recovery
- Performing metric exercises
- Gradual advancement
- Balanced activities
- Characteristic training
- Body strengthening exercises
- Psychological support
The goal of strength training for injured athletes is to boost their comeback, retrieve behavior, and attain their capability to restore their sports effectually. The process may vary for each athlete, depending on their injury. Patience and performance is the key to acquiring favored results.
Strength Training Exercises
Enduring strength training exercise is all you need to enhance the strength and resilience of your muscles and attain long-term health benefits for muscles, bones, and fundamental metabolism in your body. There are plenty of strength training exercises. Here are some significant among them.
Weight-Lifting, Push-up, Squats, Lunges, Box jumps, Burpees, Crunches, Planks, Glute bridges, Goblet squats, Sumo squats, Running, Swimming, etc.
Return To Sports
As athletes recover entirely, the road back to play is long and bending. Athletes may become dynamic and vibrant after an injury and may tend to push their bodies to achieve the highest level. Strength training also reduces the risk of sports injuries. Continued and regular training sessions help athletes of all ages avoid muscle injury and other sports injuries when participating in sports.
The training has a positive influence on recurring conditions and other health factors. Returning to sports has psychological factors associated with the recovery and rehabilitation of an injury. Positive attitude and psychological response towards the cause of injury and recovery process has a higher rate of returning to sports and takes less time to recover.
Strength training is a productive segment of rehabilitation for an injured athlete. However, the approach must be cautious and customized under the sustenance of a qualified healthcare professional. Strength training serves all athletes and sports professionals as it is the key to achieving flexibility, mobility, and performance and lowering the chance of injury, distinct from age, sex, ability, and performance.
A well-designed strength training program under the supervision of an expert medical officer will improve the muscular strength, speed, stability, and overall fitness of the athlete. It also reduces the risk of further injuries.