Physical therapists treat many athletes who often have questions about what they should (and should not!) be doing during the off season. Check out this Q&A with Gabe Dimock, PT, DPT to learn how physical therapy can help athletes prepare for their next season, as well as some tips and tricks for off season training.

How can PT help me during my sport’s off season?

This is a great time to prioritize musculoskeletal deficits that may affect your performance or your ability to remain healthy while playing the sport you love. Physical therapists are trained to identify movement impairments and provide exercise and manual interventions that are designed to meet your specific needs. Physical therapists can also help advise you regarding your off season training regimen to make significant improvements while avoiding over training.

Will training off season help prevent injuries in season?

Off season training is vital to the prevention of injuries during the season. Our bodies respond to the amount we load them. Typically, the demands of in season sports are high and an appropriate ramp up in volume of training is beneficial for preparing for the rigors of the season. Additionally, the off season provides time to focus on range of motion, strength, or neuromuscular control deficits that you may not have as much time for during the season. Optimizing these limitations may reduce the risk factors for injury.

What could happen if I don’t train off season?

Let’s use the analogy of a marathon as the “season” and training in the weeks leading up to the marathon as the “off season.” It is logical that a lack of proper training for the marathon would lead to either injury or poor performance during the marathon. We should view the off season for any sport in a similar light. Rest is an important component, but it is ideal to ramp up to peak performance at the start of your sport’s season.

What should I focus on in the off season?

The first portion of the off season should prioritize active rest. This means that you should remain active but with light volume and ensure that you are recovering well including proper sleep quantity and sleep hygiene. This is a great time to prioritize mobility as the energy expenditure is rather low. The next segment of the off season should focus on improving the musculoskeletal deficits specific to you that may impact your performance or health in your sport. An evaluation with a physical therapist can help you identify many of these deficits. You should also focus on improving your sport specific skills which your sport coach can aid you in. However, your physical therapist might be able to provide insight regarding how your musculoskeletal deficits impact your sport specific skills. Lastly, make sure that you are gradually increasing your training volume as you build up towards the season to give yourself the best chance of avoiding injury due to drastic changes in the demand on your body.

Do you recommend specializing in one sport or playing multiple sports throughout the year?

My answer is almost always that youth athletes should play multiple sports rather than specialize in a single sport. Sport specialization has been associated with increased injury risk and psychological burnout compared to youth athletes who participate in multiple sports. Additionally, playing multiple sports can help you develop skills that may benefit you in your sport of choice. For example, playing soccer may help you develop footwork and awareness of your body in space that you would not gain if you played football, basketball, or baseball alone. Lastly, playing multiple sports can help avoid overuse injury by giving muscles a needed break that are used to a greater degree in one sport.

If you are in need of physical therapy to address an issue, improve your performance, or prepare for your next season, call any of our 7 Raleigh area locations today. We’d love to help!