Tag Archives: injury prevention

GAA Warm up Worth Doing

Tipperary GAA warm upIt’s March- the Tipperary GAA county football league and Under-21 championship have started. It’s a great time to remind you about the importance of a good warm up to prevent injuries in hurling and football. There is lots of evidence from sports science and medicine research that a well planned warm up reduces the number of injuries in a squad. So from a success and a costs point of view it’s worth doing!

Gone, hopefully, are the days of lads and lassies running straight out of the dressing room and hoofing a big kick of a football over the bar. That is a recipe for a pulled hamstring or pulled muscle in the front of your thigh.. and a few weeks of missed training. For GAA hurling and football coaches, the warm up is an ideal opportunity to regularly coach injury prevention exercises to keep the squad as healthy as possible all season.

Important parts of a warm up

The pace of the GAA warm up should be graduated so that it starts easy and builds up over the duration of the warm up to get to the pace of the training session. So the first few drills of a warm up should be easy to do, and the last few drills before starting training properly should be at training intensity. There should be ‘activation’ exercises to wake up your reactions for demanding activities like running, landing and rapid changes of direction. It should include leg strengthening exercises, like lunges and squats. Finally, it should include agility and power exercises.

The GAA have recently launched a warm up GAA 15 that includes exercises which, when coached regularly, have been proven to reduce the number of injuries in squads. It is a really useful tool for coaches to use and incorporate into their own warm ups for their football and hurling teams.

Welcome to the Tipperary Physiotherapist Blog

Welcome to the first post of our blog for Cahir Physiotherapy Clinic in Co. Tipperary. Here we hope to keep you updated regularly on the latest in injury prevention advice, cutting edge physiotherapy and exercise research and what we’re up to in our working week in Co. Tipperary.

In spite of, or maybe because of, the awful weather we’ve been really busy with new injuries in the clinic over the past 2 weeks.

Lots of people locally have been overdoing it with cutting trees and clearing gardens after the storm. This overload of unusual physical work, combined with a lack of exercise due to the prolonged bad weather,  is a lethal combination for back pain, neck pain,  shoulder and elbow injuries.

In the physiotherapy clinic we’ve been busy treating patients with muscle and tendon injuries…. and I hear the chainsaw mechanics are busy too!

The key thing to recover from these injuries is to rest from the offending activity- hopefully all the trees have been cut by now-and gradually return to your regular exercise routine. If you don’t normally exercise now is a great time to start.

But…don’t just rest- your muscles, joints, tendons and ligaments prefer gentle movement even when sore. For example, if your shoulders are sore, try this: sitting tall, gently raise your shoulders towards your ears, stretch the shoulder blades back, then gently lower. Repeat this slowly and then change direction. Then still sitting tall, slowly lower your right ear towards your right shoulder gently then return to the middle again. Don’t force it. Repeat on the other side.