Field hockey is a high-intensity sport that requires a lot of physical exertion. This can put a lot of strain on the body, particularly the back. Back pain is a common issue among field hockey players, but there are ways to prevent and manage it. We will give you some tips!
Strengthen your core
A strong core is essential for maintaining good posture and stability while playing. Incorporate exercises such as planks, Russian twists, and deadlifts into your workout routine to strengthen your core muscles. In general it is good to do the big compound exercises in the gym, This prepares the tendons and strengthens the muscles to support to explosive movements and sprints.
Form
Use proper form good posture and proper form can help prevent back pain. When playing running with the ball, bend your knees in stead of the your back. Keep your shoulders back, and core engaged. This will help you maintain a neutral spine and reduce the risk of injury.
Foam rolling and stretching
Stretch and foam roll Stretching and foam rolling can help loosen tight muscles and improve mobility. Targeting the muscles in the back, hips, and legs can help reduce the risk of back pain. Make sure your hips are loose since they allow everything to move fluently and put the power from your core through your legs to the ground.
ZZZ
Rest and recover Rest and recovery are essential for preventing and managing back pain. Make sure to get enough sleep and take rest days to allow your body to recover. This is one of the most important pillars to work on if you are playing a lot.
HELP!
Seek professional help If you are experiencing persistent back pain, it is important to seek professional help. A physical therapist or chiropractor can help you identify and address the underlying cause of your pain.
Tips for field hockey players with back pain
In summary, to deal with back pain if you play field hockey, it’s important to focus on strengthening your core, using proper form, stretching, foam rolling, resting and recover, and seeking professional help if your pain persists