As the 2023 AFL Season begins in Melbourne, players at every level of the sport, from professional to recreational, need to consider their readiness for the season ahead regarding individual and team goals. Even more essential is that they remain healthy enough to stay on the starting lineup instead of becoming injured and sitting on the sidelines. Combining Clinical Pilates with football practice is an effective way to reduce the risk of injury.. This winning combination strengthens muscles, increases flexibility, and provides stability and balance.
The nature of Australian Football, a contact sport, leaves players prone to many injuries from tackling, kicking, running, marking and constant competition for the ball. Overuse injuries are common in AFL, as the game is full of repetitive movements. These can include injuries such as patellofemoral pain, shin splints, rotator cuff-related pain, tendinopathies, muscle strains and much much more! On the other end of the spectrum, there are also those unpredictable contact-related injuries that are unavoidable when on the field.
In 2021, hamstring strains, concussions, and calf strains were the three most frequent causes of match absence. Such injuries typically arise from unexpected physical contact between players and can involve joint dislocation, a concussion, a sudden muscle tear such as in the hamstrings, groin, or calves, or a tear/rupture of ligaments and tendons. With the proper training, our bodies can be better equipped to withstand impacts, whether unexpected or unintentional. Doing so helps protect our structures and, ultimately, elevates our performance on the field.
Why should AFL players do Clinical Pilates?
Clinical Pilates has proven to be a powerful preventative tool against both acute and chronic injuries, in addition to prehabilitation, ultimately leading to better performance during high-stress and intense sporting scenarios. Football players at all levels have increasingly become aware of the advantages Clinical Pilates can bring in terms of injury prevention and performance enhancement. Its success lies in its approach to more than just muscle strength.
If you are still deciding if Clinical Pilates can improve your football performance, Hannah, one of our physiotherapists, gives you six reasons to add Clinical Pilates to your football routine.
1. Corrects muscle imbalances
Clinical Pilates is designed to correct muscular imbalances caused by an athlete's repetitive movements. Repetitive movements often cause overuse injuries so by stretching out the tight muscles and strengthening the weak ones, you can recreate your body's equilibrium. This takes stress off the overused tissues and can activate the underused, thus preventing those overuse/repetitive strain injuries!
2. Improves strength/endurance/stability
Clinical Pilates is a full-body workout, focusing on all your muscle groups to create that body equilibrium. By adding resistance to the reformer machine or using body weight (or many other pieces of pilates equipment), you can constantly work to build on your strength. It also works on our endurance system by completing movements in a slow and controlled manner. Building up your strength and endurance has a direct impact on your balance, posture and stability!
3. Improves performance on the field
Clinical Pilates teaches your body to adapt to intense and stressful conditions, forcing the body to push through fatigue whilst maintaining the correct technique. This translates to the game as when a player gets tired their performance generally deteriorates. If you can play well for longer, well isn't that the secret to success?
4. Trains all planes of motion/unpredictability of sport
AFL and Clinical Pilates work in all three planes of motion and involve multidirectional movements whereas the gym often only involves one single plane of motion!
Being on the field involves many unpredictable situations. With regular strength and conditioning workouts in our UPG studio with a 1:1 session, we can ensure your body is ready to take on anything.
That buzzword of 'core stability' with the help of those big gluteal muscles is essential in absorbing force as well as creating those powerful propelling movements required in single leg movements such as sprinting, lunging, jumping and quick change of directions.
5. Improves movement patterns and joint stability
Clinical Pilates rebalances your body, stretching and strengthening different muscle groups. Engaging in a specialised pilates program for your body can help to improve movement patterns, making your body move more efficiently as well as provide the correct amount of stability to your joints.
Clinical Pilates also focuses hugely on this concept of 'core stability'. This means that the muscles of your torso are strong enough to maintain your posture during movement. Having a 'strong core', can help absorb impact, thus preventing back and lower limb injuries during those harsh landings and tackles.
6. Flexibility /Recovery
Clinical Pilates provides a form of rehabilitation, combining stretches to ease tight muscles and promote joint mobility after a strenuous game or practice session, helping to prevent the unpleasant aftermath of DOMS (delayed onset muscle soreness).
Clinical Pilates as part of an 'active' recovery process can help decrease your risk of suffering an overuse injury and enhance your athletic performance and training ability. It can lessen the impact that the game has on your body in the aftermath of a game.
No experience with Pilates? No problem! Come join us in one of our group classes on Thursdays or schedule an appointment with one of our physiotherapists here.
Be ready to perform at your peak for the next AFL season!
Resources:
https://sma.org.au/resources-advice/sport-fact-sheets/afl-fact-sheet/
https://www.afl.com.au/news/768285/afl-releases-2021-injury-report
https://www.pilatesinguelph.com/blog/2017/3/15/why-soccer-stars-from-the-uk-are-turning-to-the-mat