What are the most effective ways to prevent injury when using a functional training sled?

The importance of a warmup can never be overstated. A warmup purpose of a warm up is to literally raise your body core temperature and mobilise your joints. Get the muscles stretched and ready for intense follow-up activity. An ideal warm up - 1. Walk for 1 minute 2. Jog for 1 minute 3. Cycle for 2 minutes 4. Mobility exercise ( rotate all joints)- 2 minutes 5. Static stretching- 2 minutes 6. Dynamic stretching - 2 minutes Thus a total of 10 minutes is sufficient to get you all warmed up and ready for workout.

Warming up properly is essential. This means engaging in cardiovascular activities, dynamic stretches, and activation exercises targeting key muscle groups like the core, glutes, and hamstrings. These muscles play a significant role in stabilizing the spine and hips and are crucial for generating force. A thorough warm-up not only prepares the muscles and joints for the workout but also helps prevent strains, cramps, and joint pain.

Creating a useful warmup that is specific to the exercise is crucial. Warming up the joints is like a lubricant for your body. A body that is well lubricated will continue to move well.

The right weight is another critical factor. The sled's resistance can be adjusted, but it's important to avoid overloading it, which can lead to poor form and potential injury. Beginners should start with lighter weights and gradually increase as their technique and endurance improve. The goal is to maintain a smooth, steady motion without compromising balance or posture.

When choosing a weight, clients should find it challenging but not to the point where they can't even pull the sled the entire way. A great way is to start at a lighter weight and use and RPE scale when they finish the sled pull. Ideally something that they find moderate is a great starting point.

Proper technique is paramount in sled training. This involves keeping the core engaged, maintaining a straight back, and ensuring proper alignment of the head, shoulders, and hips. Arms should be straight and locked, with a firm grip on the handles, while the legs do most of the work. Breathing should be rhythmic and deep, coordinated with the movement.

Running mechanics is a huge one for any sled work. Following instructions from a coach who's experienced in sprint and running mechanics will be your best way to prevent any injuries from occurring in your sled work.

Using the sled is a great way for knee strength and stability. You want to pull the sled by walking backwards and pulling from the hips/torso. Keep you core engaged, back upright, send the hips slightly back. Fully roll of your feet when walking.

Varying workouts is also essential. To prevent overuse injuries and boredom, change up the workout routine by altering distance, speed, direction, weight, or movement mode. This could include pushing or pulling the sled in different ways, incorporating other exercises like squats or lunges, or varying the intensity and duration of the workout.

Using a sled can be a great way of adding variety into your workouts. Instead of lifting heavy, using a sled is a very effective way to work legs and core (and even arms with a variety of pushes and pulls).

Proper recovery is just as important as the workout itself. Cooling down, stretching, hydrating, and refueling are key components of recovery. These practices help reduce soreness, prevent stiffness, and aid in muscle repair. Adequate rest and sleep are also crucial for recovery, allowing the body to heal and prepare for the next workout.

Recovery can sometimes be the most underrated part of most people’s workout regimen but is an extremely vital part in making strides to their goals. Making sure to properly stretch, fuel, hydrate and rest post workout should not be overlooked. Giving the body enough time to decompress from the strenuous activities performed during the workout can propel you to that next level or if neglected, will be what holds you back from desired gains.

Recovery is one of the most important things. If you don't recover appropriately you can't train again the next day. Prioritizing sleep, nutrition, stress levels, hydration and appropriate rest days will ensure you can train hard again.

Lifting heavy is a great way to add muscle and strength, but as we get older this can often lead to injuries. Using a sled can alleviate this risk. It also helps maintain power, something that declines naturally, without putting too much strain on joints and soft tissue.