Strength training is a powerful tool for reducing the risk of sports injuries, and it should be a cornerstone of any athlete’s training program. Dr. Jordan Sudberg, founder of Spine and Sport Rehabilitation in Islandia, New York, which specializes in pain management, explains that building muscle strength and endurance can protect your joints, tendons, and ligaments from damage. Strong muscles act as shock absorbers, reducing the impact on your body during high-intensity activities like running, jumping, or lifting weights.
One of the most important areas to focus on is core strength. A strong core stabilizes your spine and improves balance, which can prevent falls and awkward movements that often lead to injuries. Dr. Jordan Sudberg says, “A strong core is the foundation of athletic performance and injury prevention. It supports every movement you make, from running to lifting weights.” Incorporating exercises like planks, squats, and lunges into your routine can help build this essential strength and improve overall stability.
It’s also important to balance strength training with flexibility exercises. Tight muscles are more prone to tears and strains, so stretching and mobility work should be part of your regimen. Dr. Jordan Sudberg recommends working with a trainer or physical therapist to develop a program tailored to your sport and fitness level. “A well-rounded strength training program not only builds muscle but also improves flexibility and coordination, which are key to preventing injuries,” he explains.
In addition to protecting your body, strength training can enhance your performance by improving power, speed, and endurance. For example, stronger leg muscles can help runners maintain proper form and reduce the risk of knee injuries, while stronger shoulders can prevent rotator cuff injuries in swimmers or tennis players. Dr. Jordan Sudberg emphasizes the importance of proper technique during strength training to avoid injuries. “Using the correct form is just as important as the weight you lift. Poor technique can lead to unnecessary strain on your muscles and joints,” he says.
By incorporating strength training into your routine, you can build a resilient body that is better equipped to handle the demands of your sport. Whether you’re a professional athlete or a weekend warrior, strength training is a valuable tool for reducing injury risk and improving performance.
For those wanting to learn more, check:
Jordan Sudberg – Physical Medicine Specialist Serving the Islandia, NY Region
