Maximize Athletic Performance: Tips for Injury Reduction and Improved Movement Patterns

By: Emma Scaro, DC, MS, CCSP

If you are an athlete looking to reach your peak potential while minimizing injury risk, this post is for you! Whether you’re a seasoned athlete or just getting started, these tips can help you stay at the top of your game.

1. Prioritize Warm-ups and Cool-downs:

Proper warm-up routines are essential in enhancing your athletic performance and minimizing the risk of injuries. When warming up, focus on each movement with intent rather than just going through the motions. Dedicate at least 15 minutes to dynamic stretches that mimic the movements specific to your sport. A mindful warm-up prepares your muscles and joints for action, setting the stage for success.

After your workout or activity, a well-structured cool-down is key to your body’s recovery process. It helps reduce lactic acid buildup and minimizes post-exercise soreness. Allocate 10-15 minutes to cool down, allowing your heart rate to gradually return to normal. Remember, it’s best to save static stretches, where you hold each position for 20-30 seconds, for after your workout, not before. Additionally, incorporating mobility exercises in your cool-down routine can further support your post-activity recovery.

2. Focus on Mobility:

Optimal movement patterns start with mobility. Targeted chiropractic adjustments can help improve mobility when supplemented with exercises. Incorporate exercises that enhance joint mobility, especially in areas prone to injury, such as the hips, shoulders, and ankles. Improved mobility can help you move more efficiently and reduce the risk of strain.

3. Strengthen Core Muscles:

A strong core is the foundation of efficient movement. Incorporate exercises that target your core, including planks, bridges, and rotational movements. A stable core enhances balance, stability, and overall athletic performance.

4. Maintain Proper Form:

Pay close attention to your form during exercises and activities. Proper form allows the muscles to work as they should and avoids producing strains due to muscle compensation. Working with one of our providers can help you refine your technique and identify areas where you may need improvement. Good form not only improves performance but also reduces the risk of injuries.

5. Listen to Your Body:

Don’t ignore pain or discomfort. Overtraining and pushing through pain can lead to injuries. If you experience persistent pain or discomfort, consult with one of our providers who specializes in sports injuries.

6. Adequate Rest and Recovery:

Your body needs time to recover and rebuild. Make sure you’re getting enough rest between training sessions and incorporating active recovery techniques such as light exercise and mobility sessions.

7. Consult a Specialist:

Accessible at the MOSH Performance Center Ortho Walk-In Clinic, Chiros in Motion sports chiropractic care offers movement screenings that are designed to help you identify areas of improvement in your movement patterns. Our experts can provide personalized guidance to enhance your athletic performance while reducing the risk of injuries.

Remember, your athletic journey is unique, and so are your needs. By incorporating these tips and seeking guidance from our experts, you can up your level of play. Whether you’re a professional athlete or just pursuing a healthier, more active lifestyle, we’re here to support your goals and keep you performing at your best.