Home > Blog > Sports Physiotherapy > Cross Training For Injury Prevention
Cross Training For Injury Prevention
Cross training is a specific training setup/routine that uses different forms of exercise other than the usual drills and exercises related to a sport. For example for a sprinter, instead of just doing sprint/run drills, we incorporate resistance training, higher balance, jumping, triple jump etc.
Cross training has many different functions and reasons, including:
- weather unpredictability (yeah, wet weather plans)
- availability of training facility/place
- personal training
- injury rehabilitation/physiotherapy
Every athlete must train specificly for their sport to ensure their form is spot-on and to excel in their sport, but they need also to include cross-training as part of their regimen to give a balance to their fitness which also levels up their sports performance.
Cross training provides a mini-break from the normal training impact, allows the usual sports muscles, ligaments, bones, tendons and ligaments to rest for a while, and the supporting muscles and soft tissues get to be worked on. To add to the runner example above, the runner can also include water training eg
Or even play soccer or tennis - they use different and similar muscles in different ways. Cross training is a great way to
- train and condition different muscle groups
- develop new skills and experience
- develop more growth
- challenging the body after hitting a plateau
- prevent repetitive strain injury or overuse injuries too
Benefits of Cross Training
- By participating in different types of exercises and sports, you can condition your entire body and not just very specific muscle groups/body parts. This may also help you improve your reflexes and adaptation speed.
- Increases flexibility in your training eg non-weight bearing exercises such as swimming
- Reduces exercise boredom and taxes your muscles in different ways, making it grow more
- Reduce overuse injury/overtraining injury
How does cross training prevent injuries?
At the top of the list is that cross training will help reduce injuries that are related to overuse or repetitive strain injuries.
The common sport muscles gets to take a break from the usual impact, but trained/impacted in a different way that may not give the same impact eg running versus water aerobics/swimming.
Secondly is that it helps to improve supporting muscles and parts that may have been neglected, hence bringing muscle strength and stamina balance. An example a football player that is heavily right footed will have much more strength and stamina with relation to right kicks and slides (and in contrast, a much weaker left leg) - by getting him to cross train via:
- weight/personal training
- swimming/water aerobics
- tennis/cycling etc
He will develop a stronger left leg which will then contribute to his overall performance as a football player due to the increased strength (or rebalanced strength in this case). This will also help to prevent one-sided muscle fatigue or muscle pulls due to imbalance strength/stamina.
How to cross train?
It can be any exercises or activities, as long as it's not associated with the main sport one does. Eg a footballer can cross train with:
- weight lifting
A general fitness program has three parts to it
- Aerobic exercises (i.e. jogging, running, cycling) that improve cardiovascular fitness
- Strength training (i.e. weight lifting, rock climbing) that develops muscle strength and muscle stamina.
- Flexibility exercises (i.e. stretching, yoga) help keep muscles and joints flexible
Of course, the first thing you should do is to visit your doctor to ensure that you're safe to start a fitness program.
Next, consider what is convenient/available to you. Do choose ones that you have interest or enjoy.
You can have 2 activities alternative days between Mondays to Saturdays. If that's too intense, then alternate between 4 days etc for you to modify. Some people may want to do 2 activities in a single day too, so it depends on your interest, energy level, available time etc.
If you can balance out your exercises to ensure that it's whole body being trained, and ensure at least 30 minutes of moderate activities minimum.
Of course, don't rush into cross training, best is to ease into it by gradually increasing the duration, then the frequency. Use the "10 Percent Rule" - increase frequency, duration or intensity by no more than 10% each week - take your time.
Back to Top
book an appointment today
(or check your pains / injuries)
Phoenix Rehab Physio Services
Phoenix Rehab Group works with specialist physiotherapists and rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.
PHYSIOTHERAPY & PHYSICAL THERAPY
See all the conditions our principal physiotherapists treat.
HAND THERAPY & CUSTOMIZED SPLINTING
Patients who sustained injuries to their elbows, forearms, hands, wrists
(sprains and fractures) and fingers, usually will benefit / require Hand Therapy to
- manage and decrease hand pains
- improve range of motion, strength and dexterity
- increase the function of their hand
following injuries or post-operations
Commonly treated hand pain injuries includes
REFORMER CLINICAL PILATES & WELLNESS PILATES
Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility and breathing.
It is a system of safe and effective exercises, which
meet specific individual needs, to treat a wide range of injuries
You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.
TRADITIONAL CHINESE MEDICINE (TCM)
- Cupping TCM
- Auricular Therapy TCM
- Herbal TCM Medicine & Supplementation
DEEP TISSUE RELEASE & SPORTS MASSAGE THERAPY
Sports and deep tissue release massage helps to increase nutrient-rich blood
flow to tired, tight and tense muscles to accelerate recovery and shorten downtime / recovery period required.
It also prevents
muscles from scar tissue micro-tears (and potential ruptures), and increases muscle
performance. Having regular deep tissue and sports massage will keep your muscles healthy and fit with body/movement-confidence.
Read the benefits of regular deep tissue release therapy here.
All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).
See our entire team here with introductions and their specializations.
At the first session, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
help you recover as well as provide treatment in the same session.
Follow up sessions are inline to provide
expert treatment for your pain as well as prescribing specific
exercises to reduce your risk of re-injury and giving you a long term
do Tell Your Family, Friends And Colleagues About Us =)
We appreciate you as our valued clients and want you to know that the # 1 way we grow as a clinic / brand is through word of mouth referrals from valued patients like yourself.
We prefer not to rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the chance, please tell your family, friends and physicians about the positive results and experience you have had in our physio clinics.
book an appointment today
(or check your pains / injuries)
Jun 29, 22 08:32 AM
Adele is a registered physiotherapist with over 25 years of experience including treating national athletes as well as recreational athletes having worked in Singapore Sports Council and Singapore Spo…
Feb 03, 22 04:05 AM
Achilles tendon pain is very common among recreational and elite sportspeople. But it is also common among sedentary individuals
Feb 03, 22 12:16 AM
Tendonitis, tendinopathy and tendinosis are all tendon injuries and treated by physiotherapists and hand therapists
Jan 11, 22 02:01 AM
Cervical spondylosis is a general term to describe the degenerative condition in the neck which results in pain and other symptoms
Jan 07, 22 12:28 AM
Tendinopathy (tendon injuries) can develop in any tendon of the body and has many names such as tendinitis and it can be treated with good tendon physiotherapy
Dec 15, 21 01:47 AM
Tendon problems are common in runners and can become a persistent issue if not properly treated.
Dec 14, 21 11:23 PM
Pain and pathology in a tendon, known as tendinopathy, is a common injury in athletes that can be difficult to manage. Physio and hand therapy can help healing
Dec 07, 21 01:31 AM
We use the world’s best tendon recovery programs through cutting edge treatment techniques for all tendon injuries (and tendon injuries differ accordingly)
Nov 28, 21 12:08 AM
Phoenix Rehab Physiotherapy and Hand Therapy at Tampines Singapore
Nov 17, 21 12:30 AM
Mallet finger is an injury to the thin tendon that straightens the end joint of a finger or thumb.