Injury Prevention: Discover Our Game-Changing Winter Hack
Injury prevention: Our best advice for staying fit might surprise you
Did you know that that the vast majority of the soft tissue injuries that our
practitioners treat are actually preventable, according to sports medicine research?
If you’re regularly exercising, playing sport, or just trying to stay fit and healthy, you
need a strategy to dodge injuries like hamstring and calf strains, sprained ankles,
ligament sprains, or overuse injuries like tendonitis.
We tend to see these injuries spike over the winter months, particularly where
muscles and soft tissues are less conditioned and we increased load rapidly as the
winter sports season kicks into full swing.
A soft tissue injury can take time to heal, which might force you to take time away from the things you love.
Don’t let an avoidable injury derail you – there are some simple steps you can take to stop yourself from getting hurt over the winter months.
They say prevention is always better than cure – which is why we’ve put together a
plan to keep you fit, healthy, and injury free over the harsh winter months.
The secret?
It’s simple.
We use a combination of sports chiropractic, podiatry, physio, remedial massage
and exercise physiology modalities, so that your injury prevention strategy is truly
personalised, and works for you.
Are you a gym enthusiast? Do you play competitive sports? Enjoy jogs around the
oval? Or are you just hitting a daily step count?
Your specific injury risks, and therefore what your prevention program requires, will
vary. Because Gladesville Healthcare has a wide range of modalities such as sports
chiro, physios, podiatry, and everything in between, we’re able to provide a level of tailored service that most clinics in the Gladesville, Hunters Hill and Ryde districts, simply can’t.
Here’s what we’ve identified as the foundations for any good injury prevention plan.
Warming Up
Don’t just dive into your workout – warm up first!
A solid warm-up gets blood flowing to your muscles, which is especially important during the colder winter months when your circulation’s less efficient.
We believe the dynamic movement protocol, ‘FIFA 11+’ is a great warm up routine for all our Aussie winter sports.
Our experts can advise on movement-specific warm ups tailored to your sport or workout, ensuring you’re ready to tackle a workout at any intensity.
Remedial Massage for injury prevention
Feeling tight after a week of hard work on the field, or even at your office desk?
Remedial massage is a secret weapon for injury prevention. It release tight muscular
fibres, boosts circulation, and keeps your muscles ready for action – not to mention the psychological benefits, like stress-reduction.
Pop in to see us, and our therapists will keep you relaxed and ready to roll.
Posture and Biomechanics
Bad posture can sneak up on you – whether you’re slouching at your office desk, or
rolling your shoulders forward during the last few reps of your bench press.
Poor biomechanics mess with your joints and muscles, which can lead to injuries like
shoulder problems, upper and lower back pain and neck strains.
Fixing how you move, think proper running form and an ergonomic work-from-
home setup, is key.
We’ll analyse your posture and give you injury prevention tips to keep your body moving right during the winter months.
Rest and Recovery
It might sound crazy to fitness fanatics, but rest isn’t lazy, it’s actually essential for
injury prevention – so don’t undervalue it!
Overdoing it can lead to chronic issues like Achilles Tendinitis, Tennis and Golfer’s Elbow, Shin Splints and more.
Recovery means quality sleep, active rest days, or foam rolling after a run. Our crew helps you balance your routine so you don’t get sidelined.
Let Our Experts Tailor an injury prevention Plan to Your Needs
No two bodies are the same, so why accept a cookie-cutter plan?
A personalised injury prevention strategy, leveraging the expertise of our chiros, physios, remedial massage therapists and exercise physiologist, is a game-changer.
At Gladesville Healthcare, we build a plan just for you – expert advice on pre-game warm ups and muscle activation, stretches, post-game recovery, personalised rehabilitation (or
prehabiliation plans), massages – you name it.
Our objective is simply to keep you injury-free, moving smoothly through winter and
beyond.
Book in with our team for a personalised prevention plan
How can I get my own injury prevention plan if I’m in Gladesville, Hunters Hill, Ryde, or the surrounding areas?
Don’t let an injury knock you off course this winter.
Book in with us today so we can tailor a plan that works for your situation, and your goals.
At Gladesville Healthcare, our team of specialists have got you covered.
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