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Sams Blog - Off Season

Posted 12:00am, Thursday 4 November 2021

Over the course of the season we will be posting a number of blogs by Sam Donaldson a footballer, father and Physiotherapist at the clubs great sponsor RHP Physiotherapy

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Offseason, the start of pre-season!

The season was long and the body only just held up… or maybe it didn’t? Either way, now is the time to rest and recover. Here comes the conundrum.

“Rest” and “recover” often results in de-training and no actual return to normal for whatever injuries might have ailed you. By resting, your body adapts to what you are doing for that period of time. If you stop completely for two weeks, it is going to take upwards of four weeks to return to the level of fitness you had previously.

If you stop for six weeks, perhaps with the occasional gym session and fortnightly run, you can expect pre-season to suck more than ever. It is going to take your body more than 12 weeks to return to the fitness levels you achieved before resting.

So, what do you do? You don’t want to return to pre-season in worse shape than ever?

Now is the time to work on what you struggled with during the season. Foot pain, achilles pain, knee pain, back pain… these all will result in loss of muscle strength around the area as well as a change in movement patterns.

It’s time to speak to your physio about what you need to do to ensure these problems don’t recur next year. Perhaps ask what the minimum is you need to do to make pre-season hurt less.

No niggles or injury? Get to the gym more than once a week (1.5 times per week is enough).

Don’t like running? Some cross-training is perfectly fine. Short and sharp sessions (20 minute HIIT) for two sessions per week will keep you ticking over well enough.

If you’re not sure what is best for you, ask the question!

Updated 4:21pm, Thursday 4 November 2021

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