Athlete PREVENTION pack: track & field

Track & field is a sport with many different movements patterns. Each event group has its own unique demands on the body that can lead to aches and pains -- from throwers, who commonly experience injuries to the shoulder, elbow and wrist, to jumpers, sprinters and distance runners, who experience more injuries to the lower extremity, including the thigh and lower leg. The repetitive nature of the sport coupled with the long season and high training volumes required for success can make it a challenge to stay healthy. 

While it is not possible to fully eliminate injury risk with preparation, there are several things track & field athletes can do during the summer to prep their body to stay healthy this season. 

Common Track & Field Injuries

Track and field athletes can experience a variety of aches and pains during the season, including:

• Shoulder strains

• Back pain

• Quad strains

• Hamstring strains

• Calf strains

• Shin splints

These injuries can range from minor, with only a few days lost from competition, to season-ending. As mentioned, there are certainly circumstances where injuries are unavoidable, but there are also many things we can do to prep your body to minimize risk and time lost from injury. 

Prepping your body before the season starts is the easiest way to maintain strong performance during the season. We recommend including "prehab" into your weekly lifts, taking time during your warm-up and in your accessory exercise choices to build stability and mobility in key areas of the body.

Stabilize the shoulder 

The shoulder is an extremely mobile joint -- it is built to allow us to reach and grasp objects in a large area. The demands of shot put, weight throw, hammer, discus, and javelin all produce significant force through the shoulder which can lead to rotator cuff injuries or impingement if the shoulder is not properly prepared. Focus on periscapular stabilization drills, including during overhead motions, before progressing to heavier posterior chain strength for the rhomboids and lats to keep the shoulder balanced for pain-free throwing.

Bulletproof the core

Every event group in track & field relies on a strong core for force transfer and propulsion, whether jumping, running or throwing. Proper core alignment and bracing techniques can result in greater force transfer during jumping and throwing and can improve running efficiency for sprinters and distance runners. Focus on stabilization options that incorporate the hip and shoulder girdle, like cable lifts and pallof press variations, and make sure to include deep core activation and rotational patterns to best support athletic performance and longevity.

Target the hips

Repetitive jumping and sprinting can overload the quads, leading to strains and tendinitis. While it is important to incorporate eccentric quad strengthening to keep your muscles healthy, quad health also requires healthy hips. Incorporate deep hip strengthening, glute activation and plyometrics and train high-speed running outside of competition to limit strain on the quadriceps and patellar tendon when jumping and running. 

Work the lengthened hamstring

Hamstring strains in track and field occur because of forceful or repetitive movement during running -- the faster you run, the more your hamstring health relies on tendon capacity. This means that keeping your hamstrings healthy requires that we train them to work at length, moving beyond leg curls and lunges into nordics and sliding curls. It is also important to incorporate challenging single leg variations and sprinting to more accurately reflect the demands of track and field. 

Stabilize the ankles

Your ankle and foot are the first parts of the body to come in contact with the ground when running and handle between 5-10x body weight when running. Limiting injuries, like sprains, Achilles strains and shin splints, requires making sure your ankle is prepared to receive and propel force repetitively, jump and land in multiple directions. Prioritize multi-planar stability, plyometrics and loaded strength for optimal health. 

Off-season injury prevention, strength, and conditioning can't prevent all injuries, but it is the best action athletes can take to prepare their bodies for the certain and uncertain moments in sport. 

If you are a track & field athlete struggling to overcome past injuries or uncertain where to focus to propel yourself to the next level this upcoming season, our athlete injury prevention pack consisting of 

• 8 40-minute sessions

• Sport-specific movement and performance assessments

• Hands-on treatment (including dry needling, Graston and cupping)

• Individualized prevention programming including mobility and stability exercises tailored to you

• Exercise progression as training and sport demands increase

Interested in learning more? Book your first session today!