ProActive Blog

Get Ready For The Upcoming Sports Season!

Remember to actively ready your body for the sport with a dynamic/moving exercise

August 24, 2023

Today’s Newsletter was created by one of our amazing Athletic Therapists Stephanie Gagnon, Enjoy!

“The summer is almost at its end for the year sadly, but this means autumn is on its way and with it, a new season for sports and activities!

No matter if you are gearing up to play pickleball, basketball, hockey, soccer, or any sport, get your season started on the right foot!

Remember to actively ready your body for the sport with a dynamic/moving exercise like plyometrics, and to properly recover after your activity with stretches. This is ESSENTIAL for minimizing potential injury.

Three dynamic exercises to do BEFORE your sport to get your body ready for the active demands:

1. Arm circles – hold your arms out wide, and starting in small circles rotate your arms clockwise, slowly increasing your circle to large circles. Repeat the motion backward from large to small circles in a counter-clockwise direction!

2. High knees – while walking forwards, pull your knee up high like a march in a quick motion. Repeat with the other knee while taking your steps forwards!

3. Walking sweeps – take a few steps forwards and then bend down and “sweep” the ground next to you. Remember to keep your front leg straight. Repeat with your other leg forwards after taking a few steps!

Three static stretches to do AFTER your sport to help recovery:

1. Modified prayer – clasp your hands in front of you, placing your elbows on the edge of a table, bench, or wall. Slowly lean down so you feel a gentle stretch in your chest and arms. Hold for 30-60 seconds.

2. Quad stretch – Stand in front of a chair and hold on to it with one hand. Grab the top of one ankle with one hand and pull your foot towards your buttock until you feel a gentle stretch in front of the thigh. Hold the stretch, keeping your lower back neutral, and return to the initial position. Hold for 30-60 seconds.

3. Hamstring stretch – stand facing a chair or bench and place your heel on the seat. With your leg straight (knee not bent)lean forwards until you feel a gentle stretch in your hamstrings (back of your leg). Hold for 30-60 seconds.

Remember to do your DYNAMIC stretches before your exercise and your STATIC stretches after your exercise to help “prevent injury.” -Stephanie Gagnon

We are always here to support you on your journey to active living. If you have any questions or concerns about an injury you may have or the prevention of an injury, BOOK an appointment with any of our Certified Athletic Therapists. We are happy to help.

Yours in health,

Valerie