5 simple exercises to help reduce injuries this season

Injuries are an inevitable part of sport. However, a lot of the time, things can be put in place to reduce the chances of it happening. The big factor is making sure your body can deal with the demands of your sport. Give these exercises a go and you’ll give yourself a great shot at getting through this season injury free.

• Jefferson Curl/Forward Roll Down – Really simple but fantastic for strengthening your low back. Starting without any weight, slowly curl your back and think about bringing your chest towards your belt line. Once comfortable can add a light weight, or perform off a block to reach further.

• Single leg sit to stands – A fantastic bang for your buck exercise to strengthen your legs. Simply find a chair or surface to sit on and stand up with one leg. The lower the surface the harder it is. Also a great exercise for picking up any strength differences between your legs that you can work on.

• Single leg calf raise – another great simple exercise that will reduce your risk of injuries at the calf and foot. Preferable off a step however can be done off the flat ground

• Side Plank – Fantastic for the side core and back muscles which can so often be an issue for fast bowlers. Keep your hip elevated and hold to focus more on your core, or touch your hips down onto the ground then back up for reps to work your hip. If too hard, you can go on your knees instead of feet

• Floor Hamstring Curls – Grab a towel and place on a slippery floor surface. Place your heels on the towel with your knees bent, lift your hips off the ground, the slowly straighten your knees. Once straight bend your knees back and repeat

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These exercises could be done by players of all ages. For the number of reps you want to find a number that is challenging, however not so hard you cannot do it. Anywhere from 5-12 reps is generally suitable.

Signs that you should stop a particular exercise include

• significant or sharp pain
• excessive feelings of tightness
• or feeling particularly unsteady

 
If you are looking for further advice or have a specific injury you are struggling with, come in and see me, at the clinic and we’ll get you back and firing!

Noah Schutz - Physiotherapist

Noah completed his Masters of Physiotherapy at Flinders Uni. He is a keen player and watcher of sport, in particular basketball and Aussie Rules football. He has worked with local junior and senior football teams and more recently, The Marion Cricket Club, in acute injury assessment and management. 
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