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Tournament preparation

event preparation and injury prevention

How to prepare for a big event and avoid injury

Have you trained hard for more than half the year only to wind up with a niggling injury only a few days out from your big event? You are not alone and this is not uncommon.

As we prepare our bodies to perform at their best we almost always believe that it is better to train harder. Whether that is by increasing the volume or the intensity of our training… and in most cases.. both.

Unfortunately, this can be the straw that breaks the camels back.

If your training is not periodised so that you peak at the time of your event, then you may find that you under perform.. or worse.. get injured.

Hindsight is a wonderful thing, right?

So in preparation for your next tournament, carnival or big event consider the following factors…

1. Loading

Keep a training diary/use a calendar to track your weekly training volume. For example; as a runner you might record your kilometres. As a general rule, try not to increase your cumulative weekly distance by more than 10% each week.

2. Recovery

Active Recovery: After a heavy training session or pre-tournament meet make sure you allow your body time to recovery. If you participate in a land based sport (football, running, beach sprints), then you may benefit from a gentle pool recovery session. This may consist of slow walking laps, stretching and mobility exercises. Other active recovery options may include; foam rolling, a slow walk, stretching/yin yoga/meditation.

Passive Recovery: another way to aid your recovery in the lead up to your event is massage. Book a massage at Coast Sport here.

3. Plan your travel

It is important to consider travel time in preparation for your event, especially if you’re not competing locally. It is difficult to perform at your best if you have been sitting in a car for 6 hours prior to your race. Allow yourself enough time to before racing to go for a walk, stretch, foam roll… better yet (if it’s economically feasible) arrive a day or two beforehand to acclimatise.

4. Fuel

Making sure you are eating and drinking the right things can have an enormous impact on your fatigue levels and injury susceptibility. Find out more here.

5. Seek professional advice

Above all, the best way to know that your preparation is full proof is to seek some professional advice and assistance.
Book an appointment at Coast Sport by calling 4356 2588 or book online via the button below.

Book an appointment online!


Thanks to Coast Sport Physiotherapist Corinne for preparing this blog. Find out more about Corinne here.