Injury Prevention

Keys to Developing a Good Dynamic Warm-Up and Mobility Routine

By Kristen Gostomski

To prepare for sports or exercise and to prevent injuries, athletes as well as general population should make warm-ups a priority.

Static stretching—holding a stretch with no movement (such as touching your toes) was once the method most coaches and fitness professionals advocated to prepare individuals for sports activities and workouts.

When later studies pointed to decreases in strength and power immediately following static stretching, that method was abandoned in favor of dynamic warm-ups—those that actively and repeatedly move joints while increasing range of motion over multiple repetitions. For example, leg kicks.

Best and Worst Core Exercises for Athletes

By Kristen Gostomski

| April 6, 2020 | Strength Training, Injury Prevention, Popular

In previous articles I describe Best and Worst Lower Body Strength Exercises for Athletes and Best and Worst Upper Body Strength Exercises for Athletes. To set the groundwork and to build on the exercises explained and described in those articles, it is crucial to develop functional core strength—to coordinate movement and transfer power between upper and lower body.

The Core consists of muscles in the trunk of the body that work together to support the spine and initiate power for everyday tasks as well as athletic moves. Of those muscles, the deep muscles of the abdominals and low back are most significant for maintaining strength and stability. A functionally strong core is key to improved athletic performance, injury prevention, and day-to-day living.

In-Season Strength Training is Crucial to Performance and Injury Prevention

By Kristen Gostomski

| October 24, 2019 | Strength Training, Injury Prevention, Popular

Many athletes lift weights during the off-season then dismiss the importance of maintaining strength during the season. Working hard to get strong merits a long-term commitment to stay strong during the sports season—to prevent injuries and for peak performance.

Best and Worst Lower Body Strength Exercises for Athletes

By Kristen Gostomski

| October 11, 2019 | Strength Training, Injury Prevention

As athletes become bigger, stronger, and more physical, functional strength training becomes essential to compete and to void injury.

For athletic performance and injury prevention, lower body power and strength are key. A functionally strong lower body increases the amount of ground force an athlete can produce, thereby improving speed, agility, vertical, and many other aspects of sports performance. A strong lower body also improves an athlete’s ability to compete and avoid injury against contact.

Develop Athleticism First, Focus on Specific Skills Later

By Kristen Gostomski

| May 15, 2019 | Strength Training, Conditioning, Speed, And Agility, Parenting, Coaching, Injury Prevention, Popular

While genetics determine an athlete’s potential, nurturing innate abilities in the correct sequence determines how closely the athlete reaches peak potential.

For long-term development, follow the First-Things-First theory.

Tips to Prevent Arm Injuries in Youth Baseball and Softball Pitchers

By Kristen Gostomski

| December 3, 2018 | Injury Prevention

In addition to training athletes in the weight room and on the field, I consult with parents, coaches, and athletes about strategies to prevent injuries. I get questions from parents and coaches often with concerns about young pitchers experiencing arm injuries and/or pain. It’s common for parents and coaches to ask for exercises to improve arm strength and flexibility. While focusing on strengthening and balancing the musculature that supports the shoulder joint is important, pitching injuries at the shoulder and elbow also have a lot to do with overuse, along with deficits in trunk and lower body strength and mobility.

Free Play and Pick-Up Games are  Essential to Athletic Success

By Kristen Gostomski

| October 4, 2018 | Parenting, Coaching, Injury Prevention, Popular

Studies indicate, and parents can verify, that the creativity of free play—without interference from adults—helps kids learn leadership skills, conflict resolution, and problem solving. And for developing motor skills, core strength, agility, balance, and coordination, free play is essential.

The Risks of Early Specialization in One Sport

By Kristen Gostomski

| October 4, 2018 | Parenting, Coaching, Injury Prevention, Popular

Specialization is defined as intense year-round training in one sport while excluding others. Studies as well as observations from coaches verify that playing multiple sports is best for developing both physical and mental literacy in sport as well as decreasing the likelihood for injuries and burnout.

Athlete Development Model

By Kristen Gostomski

| September 5, 2018 | Strength Training, Conditioning, Speed, And Agility, Mental Training, Parenting, Coaching, Injury Prevention

Many experts believe and studies confirm that today’s culture of early sports specialization with an emphasis on year-round structured training is stunting the mental and physical development of youth. Until about age 12, general athleticism—nurtured with free play and multiple sports—should be prioritized over sport-specific skills. Even after the age of 12, free play—without interference from adults—remains important.

Injury Prevention

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