Summer is often perceived as a time to stop completely and not train. However, it shouldn't be seen that way: the holidays should be an active transition to recover from the effort of the previous season, improve weaknesses, and prepare the body for the preseason.
What often happens is that athletes stop training both for their sport and their physical conditioning. Then, when training starts again in September, they are mentally prepared and motivated, but their bodies are not.
Furthermore, preseason training is usually very physically demanding, therefore, exposing oneself to high workloads without being prepared creates the perfect scenario for the appearance of injuries.
This happens even to elite athletes like those at Real Madrid football, except this year, in which none of them have been injured during preseason. If you're interested in learning more about this topic, feel free to read on: Real Madrid concludes its first injury-free preseason in four years.
What are the most common injuries after returning from summer break?
The first of these are the muscle tears. Muscle strains occur when we exceed the muscle's tolerance capacity, causing it to tear. Fatigue, lack of physical preparation, and excessively intense training sessions create the perfect recipe for muscle breakdown. The most common muscles to tear are the rectus anterior, the twins and the hamstrings.
Also noteworthy is the breakage of Anterior Cruciate Ligament, which may be associated with injuries of meniscus and collateral ligaments. This is a more complex injury that often requires surgery.
What should summer training be like to avoid losing fitness?
Staying active in summer doesn't mean always training at extremely high intensities. The key is to vary the workload and alternate between three types of sessions: intense, moderate, and easy.
This training will allow you to gain a clear physical advantage over the other competitors who will not be training in the summer.
What types of workouts could I do during the summer?
Although there are many ways to structure the sessions, there are four key pillars:
- Race sessionsYou can combine gentle, low-intensity continuous running sessions, interval training sessions, or even more intense sessions of repeated sprints.
- PlyometricsThese exercises consist of jumping drills, including box jumps, forward jumps, and even single-leg jumps. They are fundamental for ankle reactivity and help adapt the tendon structure to the impacts they will experience during preseason.
- Base forceMulti-joint weightlifting exercises, such as squats, deadlifts, rows, etc., are essential for gaining muscle mass and strength.
- Coordination exercisesThis group could include "crossfit" style circuits, incorporating exercises like burpees, crawls, and somersaults. Additionally, balance exercises, agility ladders, and mobility drills could also be included.
This could be an example of a circuit:
Does sunlight and sleep matter for better performance when returning to training?
Recovery is a fundamental part of training, especially during high-intensity weeks like preseason. Therefore, we must try to provide all possible tools to help the body recover faster.
In the case of sunlight, sun exposure promotes the synthesis of vitamin D, which is linked to muscle repair and reduced inflammation. Furthermore, daytime sunlight helps regulate circadian rhythms, facilitating the transition from summer schedules to our regular routine.
Regarding sleep and rest, during deep sleep, regenerative hormones such as growth hormone are released, which repair damaged tissues. Without sufficient, quality sleep, performance declines and the risk of injury increases.
If you're interested in learning more about this topic, feel free to read our blog about it. holistic health.
How does summer nutrition affect injury prevention? And during preseason?
Proper nutrition during the holidays is key to returning in good physical shape. Maintaining a balanced diet and minimizing alcohol consumption optimizes recovery.
During the preseason, it's even more important. Because training is intense, and sometimes involves double sessions, the body needs more energy.
- Carbohydrates (potato, sweet potato, rice, oats): essential to replenish energy stores and recover better from exertion.
- Protein of high biological valueIt will help the hormonal system function properly and repair muscles more quickly.
- Omega 3 (seeds, oily fish and nuts): helps to modulate the inflammatory response generated by intense sessions in our body.
- Hydration and mineral salts: In hot months, drinking only water may not be enough; replenishing sodium and electrolytes prevents muscle cramps and rapid fatigue.
Should children train their sport alone during the holidays?
There are many high-performance training camps during the summer that are an excellent option for young athletes to continue practicing sports. However, recent evidence suggests that trying different sports helps improve intermuscular coordination, agility, and motor learning ability.
Furthermore, this reduces the risk of overuse and repetitive motion injuries when always practicing the same sport.
Your body and mind need variety. Trying other sports makes you more well-rounded, more athletic, and helps you come into the new season refreshed.
How far in advance should I start preparing for preseason?
Proper physical conditioning should be understood as a continuous process. After the season ends, it's advisable to schedule a short period of active rest or lower-intensity training to allow the body to recover, before gradually resuming training.
If there has been a complete break, it is advisable to begin training at least a month before the start of matches. This allows for a gradual increase in workload without a sudden jump from zero to one hundred.
Physiotherapy in Alcalá de Henares for athletes.
At Clínica Evolution Fisioterapia Avanzada we have Professionals who are not only specialized in the treatment of athletes, but also know how to enhance your physical fitness so that you arrive at the preseason at 100%.
Book your appointment with us and take your performance to the next level.
