Invigorate Health and Performance, Physiotherapy Clinic

Injury Prevention Program

Time loss injuries (those that keep you off the field or away from work) are one of the biggest burdens to sports worldwide. The dreaded ACL injury rate is also on the rise, especially for young female athletes.

For this reason, a proper warm up and strengthening program is essential to keeping you fit and on the court/field/track throughout the whole season.

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Invigorate Health and Performance - Injury Prevention program Download
Invigorate Health and Performance - Injury Prevention program Download

So, why should you do it?

Fortunately, a proper warm up can significantly reduce the risk of injury, whether that be muscle tears, ligament injuries or the season-ending ACL injury. In sub-elite soccer specifically, the injury burden is twice the amount of that seen in elite level football. For this reason, there is a massive need for sport-specific injury prevention programs at this level.

Injury prevention programs, such as the FIFA 11+ have been shown to reduce injury by 30% when performed consistently. How good is that!

To help you reduce your chance of injury and stay pain free, we wanted to introduce the Invigorate Injury Prevention Program! A program that aims to warm up the body whilst also increasing performance readiness through sport-specific plyometric and strength exercises. The program will be most effective with consistency, meaning that it is beneficial to perform the prescribed exercises prior to both training and games – totalling to 2-3x per week.

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What is in the Program?

Make sure you use this as part of your warm up before hitting the court or field.
This section of 6 exercises aim to increase heart rate and blood flow, gently preparing the joints and muscles for movement.

Similar to pre-dynamics, these exercises introduce some low-intensity jogging, and partner contact.

Engaging in contact drills in a controlled manner builds confidence, improves technique and prepares the body to safely handle contact, specifically landing mechanics afterwards.

The program's strength exercises are divided into 3 categories - beginner, intermediate and advanced. We recommend choosing one exercise per row (either beginner, intermediate or advanced). This will leave you with a total of 6 strength and balance exercises, focusing on the major muscle groups in preparation for training and games.

Preparing the ankles, knees and hips for stability and balance, will assist in reducing injury to these joints when you experience unpredicted perturbations

Plyometrics are high-intensity, explosive movements that aim to increase power, speed and agility and are great for enhancing athletic performance.

What do our clients say?

Tonia Krebs 2 months ago
My first visit with Martina was a great experience. She was sensitive to my needs and not only asked lots of questiones but listened to my answers and gave great advice with clear instructions. The clinic was immaculately presented and nice and warm! Highly recommended.
Diane Bennett a month ago
Martina was lovely. Very thorough and I felt that I was listened to and understood. Page on reception was fabulous and the app for my exercises is a lovely touch. Looking forward to working with Martina to sort out my niggles
Kathleen Mcintosh 4 months ago
I was nervous going into see the physiotherapist but after 5 mins talking to Anouska I felt very much at ease with her .
Mark Atkins a year ago
Stefano at Invigorate Mittagong provided an excellent massage to help with mild lower back pain. Before the massage my issue was discussed and what would be done explained to me. The massage itself was very focused and firm and I have come away feeling great. Stefano is professional friendly and...
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Ann Messenger a year ago
Visited this practice for the first time yesterday with a psoas injury. I was blown away by how good it was. I was lucky enough to get an appointment with Anouska Symons. She was amazing. She was able to bring my pain level down dramatically & gave...
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