Injury Prevention

Paul Williamson
Oct 5, 2024
1 min read

Updated: Jan 1

Pole vaulting is a highly technical sport that places significant strain on the shoulders, lumbar spine, lower body musculature and tendons due to the combination of speed, power, and take-off forces. Injury prevention strategies must focus on both reducing the risk of overuse injuries and mitigating acute trauma during performance.

https://video.wixstatic.com/video/5d02b7_199d5d52810e48d7a1bcfe97889947dc/1080p/mp4/file.mp4

The shoulder, (glenohumeral joint), is at risk during the take off phase of the vault. Research highlights the importance of strengthening the rotator cuff and scapular stabilisers to protect the joint, additionally, mobility work can prevent impingements and shoulder dysfunctions.

The lumbar spine also faces immense stress during take off. Trunk stabilisation exercises, especially those targeting the transverse abdominis and multifidus muscles, can help reduce the risk of lower back injuries as well as traditional abdominal strengthening.

Tendinopathies in the Achilles and Patella tendons are common from sprinting and plyometric training. Gradual increases in training volume, combined with isometric, eccentric and heavy slow isotonic strengthening exercise have been shown to alleviate and prevent tendinopathy.

Similarly, hamstring and groin injuries from sprinting and explosive movements can be minimised through dynamic strengthening programs and eccentric loading protocols. Correct training Periodisation, adequate Recovery, and monitoring training loads are critical to mitigating injury risks.