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What we’ll cover
  1. Why is load so important?
  2. What can I do whilst I’m at home?
  3. How to structure your warm up?

Transition to training after Covid-19

With community sport postponed for an additional 6 weeks, it is time to maximise injury prevention whilst keeping skills sharp.  Understandably, the recent news is incredibly frustrating for local sport and children. Our physiotherapist Laura Scott identifies the best way to train over the next 6 weeks to get back to sport as quickly and as safely on it’s return. This period can allow a great opportunity to train sport specific skills, improve fitness and reduce the likelihood of injury.

With teams only given a short-time last month to prepare for game day, their ability to safe manage players’ load was in jeopardy. Often, it’s thought that we need to make up for lost time and push ourselves harder than we did before, but this is not the case.

The German Soccer League was the first competition to recommence competition following COVID-19. Unfortunately, a shortened “pre-season” of only three weeks lead to a dramatic increase in injury rates, with the number of players injured increasing three-fold compared to previous years. This has been a similar case in the AFL with an increase in the number of soft-tissue injuries including players such as Trent Cotchin, Nat Fyfe and many more.

Why is load so important?

Returning to sport is a matter of managing our load. Load is key to injury prevention as sudden increases in load and inconsistent training can dramatically increase our risk of injury as the body and tissue structures struggle to adjust. The principles of load management are to maximise performance whilst also reducing risk of injury. Evidence tends to support a simple 10% rule when it comes to load management whereby players should aim for smaller increases/decreases in load rather than larger fluctuations. For example, if you went for a 10km run this week, next week you could safely run 11 km without increasing the risk of injury. However, if you went from training 1 x weekly for football or netball then the next week you wanted to train 2 x weekly, theoretically that is a 150% increase in load.

With community sport delayed once again, the opportunity to train and progressively manage load independently is given. Whist players may have kept up their fitness going for runs/bike rides, sports specific skills such as change of speed, direction, jumping/landing, tackling, kicking, throwing are just as important to maintain.

What can I do whilst I’m at home?

During this period, if players are able to train and build match-day skills, once training re-commences teams are able to train with match simulation to prepare for game day.

Whilst this second lock down isn’t ideal, it provides teams and players with the opportunity to focus on game day preparation from home.

It’s important to remember that all clubs are in the same position at the moment. Challenge yourselves to now step up. Encouraging players to independently train sport specific skills in turn means that when you return to training, time can be safely dedicated to match simulation, set plays and team drills.

For further injury prevention methods head to our previous post on some cues for safe landing and change of direction exercises.

How to structure your warm up?

Warm-up drills are just as important to perform at home as they are at training sessions

The purpose behind a warm-up is to raise body temperature and naturally increase blood supply to muscles. Furthermore, warm-ups are designed to take the body through all necessary movements required by the sport. Programs such as Netball Australia’s KNEE program, AFL’s prep to play, and Fifa 11+ all replicate movements required by the sport.

At Malvern East Physiotherapy we have constructed a program drawing upon the same foundations required by sport. Check out our previous blog which goes through the exact components of our program.

To learn more about the best way to train over the next 6 weeks, contact our physiotherapy team today or book online. Our physiotherapists are able to assist your mini pre-season using our on-site rehabilitation gym.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

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