Anthea Holder – Chiropractor, Burwood East
It’s the first cricket training of the season. A client walks into my clinic with a familiar complaint—a sore neck and shoulder from bowling after months without practice. After using muscles that have been at rest for half the year, they’re feeling the strain. This type of post-training discomfort is something I see regularly in my clinic, particularly after long breaks from a sport. Thankfully, with chiropractic care, soft tissue work, and a few personalized tips for warming up and stretching, we can set them on the path to recovery and help prevent future injuries.
If you or someone you know has pulled up sore after sports, here are five expert tips for optimal recovery—and a few strategies to keep you playing your best, season after season.
1. Understand How Sporting Injuries Happen
Sports injuries are often the result of overuse, incorrect technique, or a sudden increase in physical demand. According to Sports Medicine Australia, over 36,000 Australians are hospitalized due to sports injuries each year, with a large percentage of these injuries related to overuse, improper technique, or a sudden change in activity level. This highlights the importance of gradually easing back into sports after a period of inactivity
2. Prevention is Key: Warming Up and Stretching
Preventative care is crucial, especially if you’ve been inactive. Exercise & Sports Science Australia (ESSA) recommends a minimum of 5–10 minutes of warm-up exercises before engaging in sports or intense physical activity, as this reduces injury risk and improves performance. Dynamic stretches, like lunges and shoulder rotations, are effective for preparing muscles and joints for movement. A tailored warm-up routine is a small investment of time that can have significant payoffs for injury prevention.
Actionable Tip: Make warming up a non-negotiable part of your training routine. Even just five minutes can make a big difference in preparing your muscles and joints for the activity.
3. Know When and How to Rest
Rest is often overlooked but vital for healing. While it might feel frustrating to stay out of the game, giving your body the time it needs to repair will ultimately allow for a quicker and more complete recovery. A common mistake is returning to physical activity too soon, which can exacerbate an injury and prolong the recovery period. Prioritize short-term rest for long-term gain!
4. Consider Chiropractic Care for a Full Recovery
Chiropractic care is highly effective for treating musculoskeletal injuries like neck pain, back pain, and shoulder strain. Through spinal adjustments, soft tissue therapy, and corrective exercises, chiropractic treatments can help restore range of motion, alleviate pain, and accelerate the healing process. The Journal of Manipulative and Physiological Therapeutics highlights that chiropractic care significantly reduces recovery time and improves mobility for sports-related injuries.
If you’re in the Burwood, Blackburn or Forest Hill area and dealing with an injury, consulting a chiropractor can provide relief and strategies for better performance. Treatments are customized to each client, addressing the source of pain and helping the body heal more efficiently.
5. Don’t Skip the Recovery Routine
Recovery isn’t just for the immediate days after an injury. Even once you feel better, ongoing self-care routines like stretching, foam rolling, and chiropractic adjustments can be valuable. A good recovery plan includes regular check-ins with a health professional, proper hydration, and practices that strengthen the muscles around vulnerable areas.
Mistake to Avoid: Avoid diving straight back into training once the pain subsides. Instead, take a progressive approach to returning to your sport to ensure full recovery and reduce the risk of re-injury.
By following these tips and integrating chiropractic care into your recovery plan, you’ll not only bounce back from injuries but also build resilience for future seasons. For personalized advice on injury recovery or prevention, book a visit at our Burwood clinic. We’re here to help you stay at the top of your game!
Yours in Health,
Dr. Anthea Holder
Chiropractic and Functional Nutritional Therapy Practitioner in Burwood East
The Power of Rest and Recovery: Why Taking Time Off is Essential for Your Health