Be extra aware

Some periods make us particularly vulnerable to injury. These periods are often linked to changes in load or changes in life in general. Examples include a change in the amount of training in connection with the start of a sports school, a higher grade, a new class, the start of a sport after a vacation, returning from injury, the start of the season, etc. These periods can be challenging because the body is not used to the strain we expose it to. When you grow a lot, the body, including the , head, muscles and tendons, is often more vulnerable than before, which also means that it is more prone to injury.

It's very important to plan a gradual progression in the amount of exercise during such awareness periods, so you don't go from exercising little or nothing to exercising a lot in a very short time. The longer the period without exercise, the more consideration should be given.

It's also important to emphasize that the type of training affects which parts of the body are stressed. Someone who has trained extensively in alpine skiing during the winter months and is going to switch to playing football during the summer months also needs a gradual progression of football training, even if he/she has also trained extensively during the winter months. Someone who goes from having done a lot of cross-country skiing in the winter to running on asphalt in the summer will need some time in the beginning to adapt to the changed load.

Did you know that...
...after periods of low training load, such as after a vacation or being out with an injury for a while, an athlete particularly prone to injuries?

 

Typical awareness periods include:

• After an injury: Gradual escalation of training is important
• Change in traning volume or type: For example, from once a day to twice a day, from snow to asphalt, or from level 2 to level 1 (higher levels)
• Increased competition frequency: For example, from one game a week to two games a week
• During growth spurts: The body is extra vulnerable
• Puberty in general: Many physical and hormonal changes take place

 

Managing awareness periods

To minimize the risk of injury and illness during awareness periods, it's important to make the necessary adjustments:

• Plan your training carefully: Ensure a gradual increase in load
• Listen to your body: Pay attention to pain and discomfort and take care them seriously
• Involve supporters: Talk to coaches, parents and possibly healthcare professionals for advice and support

Who should be involved?

In order to stay healthy and injury-free during the awareness periods, it's important to involve several key people. Coaches are often the first people to consult, as they can organize training to avoid overload. Parents also play an important role in supporting the balance between rest and activity, especially when it comes to children and young athletes. In cases of pain, injury or concerns about progression, advice should also be sought from healthcare professionals such as physiotherapists or doctors who have experience with sports injuries. Together, these people can help you maintain a safe and balanced training progression, tailored to your individual needs. And at the same time, you can look after your own health in a good way. In the long run, it will also give you much better mastery and progress.

Pay attention!

Everyone who plays sport will go through some awareness periods. By being aware and making the necessary adjustments, you can better manage these periods and reduce the risk of injury and illness.