A Game-Changer for Preventing Sports Injuries
The Power of Strength Training in Injury Prevention
In the realm of sports, injuries are an unfortunate reality that can hinder performance and dampen an athlete's progress. However, a recent systematic review has shed new light on a highly effective and safe preventive measure: strength training. In this article, we will delve into the findings of this study and explore how strength training can be a game-changer for athletes seeking to minimize the risk of both acute and overuse injuries.
In the previous post, “Enhancing Athletic Potential,” corrective exercises were defined as enhancing how well you move and perform, not an injury prevention tool. However, layering corrective exercises with strength training is where resilience to injury is built. An article published in the British Journal of Sports Medicine examined a wide range of research studies focused on the effects of strength training on sports injuries. By meticulously analyzing data from various sources, the researchers aimed to provide a comprehensive understanding of the benefits and safety of incorporating strength training into an athlete's routine.
Before we dive into the study, let’s clarify this concept of strength training. Strength training is defined as a type of exercise using external resistance to induce muscular contraction to build strength, anaerobic endurance, and size of skeletal muscles. A future post will expand on strength training in much more detail. Stay tuned! For now, just know that to get stronger, the intensity (external resistance) and the volume (sets and repetitions) must be sufficient to elicit a change in the muscles, tendons, ligaments, and bones. The exercise must continually be more strenuous than what your body is used to. If the exercise is not a challenge to your body, there is no reason for it to adapt and get stronger.
Now, back to the research.
The findings of the study were unequivocal: strength training emerged as a superior preventive measure for both acute and overuse injuries compared to other interventions. While techniques such as stretching and proprioceptive training have traditionally been emphasized, the data strongly supports the notion that strength training should be the cornerstone of any injury prevention strategy. Other interventions people commonly use with the hopes of preventing injury include massage, scraping, foam rolling, dry needling, and cupping, just to name a few. Yet strength training programs reduced sports injuries by an average of 66%, results seldom achieved by other interventions.
One intriguing aspect revealed by the study was the importance of the dosage of strength training. Dosage consists of frequency (number of strength training sessions per week), intensity (external resistance), and volume (number of sets and repetitions). The researchers found that the frequency, intensity, and volume of training sessions significantly influenced the outcomes. Athletes who engaged in regular, progressive strength training, tailored to their specific sport and individual needs, experienced a remarkable reduction in injury rates. Some of the included studies performed strength training throughout the entire season, others performed strength training for 10-14 weeks with a larger volume of strength training than is typically done, and others implemented strength training for a shorter period and with less intensity. While all studies saw a reduction in injuries, the ones that trained for shorter periods and with less intensity saw the lowest injury reduction, which was still a 43% reduction!
This indicates that dosage of strength training is extremely important. Under dosing (too little frequency, intensity, and volume) will have less favorable effects at preventing injury. On the other hand, too abrupt of an increase in volume and intensity of strength training risks causing an overuse injury. This is the most common concern regarding strength training.
However, this study dispels those fears, demonstrating that when implemented correctly, strength training is not only safe but also plays a vital role in reducing injury occurrence. By adhering to proper technique, gradually progressing the training load, and allowing for adequate recovery, athletes can safely harness the benefits of strength training. Nearly 4,000 individuals in the studies performed the intervention for several months without a single adverse event being accredited to strength training.
Understanding the mechanisms by which strength training mitigates injuries can provide further insights. Overuse injuries occur when tissues are chronically underloaded or loaded too quickly. Therefore, preventative mechanisms result from preconditioning and proper programming, not stretching and other passive interventions. Additionally, performing strengthening exercises that offset imbalances created from sport specific movements allows for distribution of load throughout the tissues and joints. The study highlighted several other factors that contribute to its effectiveness. In addition to increasing muscle strength, strength training improves neuromuscular control, supports bone density, and enhances the resilience of tendons and ligaments. These combined effects create a robust musculoskeletal system that is more resistant to the forces and stresses experienced during sport (and life) activities.
To reap the full benefits of strength training, athletes and coaches must develop sound implementation strategies. Working with qualified strength and conditioning professionals is crucial to ensuring a safe and effective training program. An individualized approach, tailored to the athlete's sport, position, and specific injury risks, should be developed. Initiation in the off season or less demanding periods, as well as a familiarization / technique phase prior to progressive overload is key. Most importantly, gradually progressing the training load and monitoring recovery will help prevent overtraining and subsequent injuries.
The systematic review provides compelling evidence that strength training is a superior, dose-dependent, and safe method for preventing both acute and overuse sports injuries. By incorporating strength training into their routines, athletes can fortify their bodies, enhance performance, and reduce the risk of injuries that could sideline their progress. As sports medicine professionals – Physical Therapists, Chiropractors, and Athletic Trainers, Strength & Conditioning Specialists, and sport coaches, let us embrace the power of strength training and unlock its potential as a game-changer in the realm of injury prevention.
Sources
Lauersen, Jeppe Bo, et al. “Strength Training as Superior, Dose-Dependent and Safe Prevention of Acute and Overuse Sports Injuries: A Systematic Review, Qualitative Analysis and Meta-Analysis.” British Journal of Sports Medicine, vol. 52, no. 24, 2018, pp. 1557–1563, https://doi.org/10.1136/bjsports-2018-099078.