Do something to prevent injury?

CUPimus

I am 20 years old and I am a keen footballer.. I train with my club 3 days a week and play a match on top of that. My problem seems to be that I am always getting injured in my legs. Problems with groin, hamstring and now quad. Is there something I can do to prevent injury? a flexibility routine? look into my diet?

Hanley

Better hip mobility, enhanced glute activation, stronger posterior chain (hamstrings and glutes).

CUPimus

Hanley wrote: »

Better hip mobility, enhanced glute activation, stronger posterior chain (hamstrings and glutes).

Could you elaborate on exactly what you mean by this?

Montiii

start doing pilates or yoga.
They both focus on stretching and strength.

I used to play rugby and had the same problems, started doing pilates and noticed the difference with in a couple of months

CUPimus

Montiii wrote: »

start doing pilates or yoga.
They both focus on stretching and strength.

I used to play rugby and had the same problems, started doing pilates and noticed the difference with in a couple of months

ok, thanks, i will look into it...

vader65

have your coach or trainer do up a stretching exercise routine that you can do every day.

CUPimus

can anyone provide a good online source for a stretching rountine that can help?

Hanley

CUPimus wrote: »

Could you elaborate on exactly what you mean by this?

I mean that immobile hips put excessive loads on your hamstrings and lower back as they try to compensate for lack of movement. Which can also lead to an increased incidence of knee injury.

And hamstring dominance for hip extension, instead of using your glutes like you should, means that they get over loaded and tend to lock up to protect themselves (in conjunction with tight hips) an as a result once they do go outside their comfortable ROM, injuries occur.

Tight hamstrings are a symptom. Not a cause.

Danye

vader65 wrote: »

have your coach or trainer do up a stretching exercise routine that you can do every day.

I'd rather pay to go and see a reputable physio / S&C coach / Personal trainer than ask a football / soccer coach.

As with a lot of amateur sports in this country, the fitness methods and to a certain extent the technical side of their respective sports are stuck in the stone ages.

nice_guy80

foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller, foam roller.


That is all

Burkatron

Mobilitywod.com & foam roller!!

vader65

how does a foam roller help??

Hanley

vader65 wrote: »

how does a foam roller help??

Same way a sports massage does - helps break down knots and adhesions in and amongst muscles.

double GG

Squats, Romanian dead lifts, Dead lifts, foam rolling, stretching.

Glute activation is key to preventing injuries. Glutes are the strongest muscle in the body yet they are the most forgotten muscle in lower body.

Romanian deadlifts are essential to Hamstring strength for me.

CUPimus

thanks for all the help guys