In the pursuit of a healthy and active lifestyle, injury prevention should always be a top priority. While aerobic and mobility training get a lot of attention, one vital aspect often takes a back seat: strength or resistance training. In this blog post, we will explore how strength training can be your secret weapon for injury prevention and improved athletic performance, backed by some of the latest sports medicine research.
Strength Training’s Role In Injury Prevention
Strength training plays a significant role in injury prevention and should be a component of any individual’s training program for any sport they participate in. Strength training has several ways through which is assists in injury prevention:
1. Building Resilient Muscles and Bones
Research published in the Journal of Sports Medicine and Physical Fitness1 emphasises that strength training enhances muscle and bone strength, providing a solid foundation for injury prevention. This research looked specifically at runners, comparing two groups of athletes: one who completed an 18- week strength training program in conjuncture with their normal running training and one who did not complete any strength training. The results were amazing: the runners who completed strength training sessions were 85% less likely to sustain a running- related injury than the non- strength training group! They were also shown to have had greater improvements in the ability of their bones and muscles to handle external forces and movements that lead to injuries.1
2. Enhanced Joint Stability
Strength training is not only important for muscle and bone health: the benefits it provides to joint health are also fantastic! Research published in the British Journal of Medicine describes how important regular strength training is in promoting joint stability. Strong muscles surrounding the joints serve as natural shock absorbers, reducing the impact on the joints themselves.2 This is especially beneficial for individuals with a history of joint issues and those engaging in high-impact sports.
3. Improved Balance and Coordination
With any sport, balance and coordination are vital for success. According to the American College of Sports Medicine3, strength training is a key contributor to better balance and coordination. This research explains that resistance training improves the functioning and health of bone, muscle and connective tissue within the body that are responsible for supporting balance and coordination. These improvements have been correlated to a lower incidence of falls, therefore lowering the risk of impact injuries as well as an increased risk of bone related disease, such as osteoporosis that is related to physical activity.
Tailoring Strength Training for Injury Prevention
To harness the benefits of strength training for injury prevention, it’s critical to plan your approach to beginning a tailored strength training program tailored to your exact needs and demands for your specific sport. We recommend following these steps to ensuring you get the most out of any strength training program:
1. Consult a Professional
As recommended by the American College of Sports Medicine3, consulting a professional is crucial. Central Performance’s running centre specialises in programming and providing individualised strength training programs for runners. Your Physiotherapist or Exercise Physiologist will work with you whilst creating your program to ensure you get maximal benefits while working towards your specific running or sport related goals.
2. Start Gradually
Probably the number one mistake we see with people commencing a strength training program – they go too hard, too early. Research suggests using a more gradual approach to strength training1 – utilising lighter loads with higher rep ranges allows your body to come accustomed to various movements, while also allowing you to master proper technique before increasing your loads throughout exercise. A gradual increase in resistance has also been shown to be beneficial to bone and muscle health2, improving the long- term health outcomes for both tissue types – once again highlighting the importance of incorporating strength training into your exercise regime!
3. Don’t Undervalue Rest, Recovery And Variation!
Rest is an absolutely crucial part of any training program and strength training is no different. By making sure you incorporate adequate rest into your strength training program you allow your muscles and joint to recover from the stress of training, limiting the potential for any overuse injuries to occur2.
The same thing can be said about varying your exercises and training loads – not only does variety help minimise the risk of overtraining or overuse injuries3, but it also provides a new method of stimulation for athletes, keeping them engaged in the training process and increasing adherence levels to their program!
It’s important for athletes to listen to their body during competition and training1 and the research backs this up. If you experience unusual discomfort or pain beyond typical muscle soreness, seek professional advice to address potential issues promptly.
Recent research reinforces the notion that strength training is a formidable tool for injury prevention. It provides resilient muscles and bones, enhances joint stability, improves balance and coordination, and addresses muscle imbalances. By integrating these research-backed insights into your fitness routine and following the outlined guidelines, you can confidently make strength training your secret weapon for a healthier, injury-free lifestyle.
For more information regarding Central Performance’s strength training programs for runners or any other type of athlete, feel free to contact us on 9280 2322 or click on the link below to ask us a question or book online.
Happy training!
References
1. Desai, P., Jungmalm, J., Börjesson, M., Karlsson, J. and Grau, S., 2023. Effectiveness of an 18‐week general strength and foam‐rolling intervention on running‐related injuries in recreational runners. Scandinavian Journal of Medicine & Science in Sports, 33(5), pp.766-775.
2. Lauersen, J.B., Andersen, T.E. and Andersen, L.B., 2018. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British journal of sports medicine, 52(24), pp.1557-1563.
3. https://www.acsm.org/docs/default-source/files-for-resource-library/smb-resistance-training-and-injury-prevention.pdf
