Ever wonder what it takes to train like a Denver Bronco?
According to Dr. Brad Bellard, Assistant Team Physician for the Denver Broncos and a leading board-certified sports medicine physician at CommonSpirit's The Sports Center, the secrets to elite performance and injury prevention are simpler than you think – and they're within your reach.
Dr. Bellard is an expert in regenerative medicine and minimally invasive procedures. His goal is to help athletes and all active individuals accelerate recovery and avoid surgery whenever possible. He's bringing that pro-level insight straight to you.
1. The Overlooked Power Duo: Stretch and Warm Up
It may sound simple, “but it's often overlooked, yet still effective," Dr. Bellard said about the No. 1 pro-sports workout habit that most regular folks skip. "A combination stretch and warm-up will improve performance and help prevent injury."
Action Item: Before your next workout, dedicate 5-10 minutes to dynamic stretches (think leg swings and arm circles) followed by a light warm-up (cardio). Don't just jump straight into intense activity – prime your body for success.
2. Active Recovery is Your Secret Weapon
Pro athletes know that rest isn't always about lying on the couch. "Avoid consecutive high-intensity training days," Dr. Bellard says. "The body is not built to go hard all the time.”
Low-intensity (20 to 45 minutes at lower heart rate zones) training following high-intensity workouts provides great recovery while still being active. Oh, and ice is still a great recovery tool as well, Bellard says.
Action Item: After a tough workout, swap your rest day for an active recovery day. Think leisurely walk, gentle yoga, or a light swim. And don't underestimate the power of an ice pack for those nagging aches.
3. Protect Your Body, Bronco Style
"First, do not workout when hurt,” Dr Bellard says. Modify the exercise or workout a different muscle group to prevent new injuries or to help heal existing ones.
"Second, be well rested before a high-intensity workout. Avoid consecutive HIT (high-intensity training) days … prolonged muscle fatigue leads to injury.”
Finally, fuel your body well before and after training.
Action Item: Listen to your body! If something hurts, modify or switch it up. Prioritize sleep – it's crucial for muscle repair. And remember, proper nutrition is non-negotiable for fueling and recovery.
4. Beat the Plateau, Ditch the Pain: A Pro's Perspective
Stuck in a rut? Dealing with a persistent ache? Dr. Bellard has a clear message: "Add variety to the workout. You can't be a one-trick pony; you have to mix it up.”
New results will require a new approach (i.e., new movements, new routine, new diet, etc.). This will also help with nagging injuries, which are often caused by overuse.
Action Item: Don't let a plateau or minor injury sideline you. Introduce new exercises, try a different routine, or even explore a new sport. A fresh approach can be the key to unlocking new progress and overcoming overuse issues.
Ready to Train, Recover, and Perform Like a Pro?
Whether you're aiming for a new personal best, overcoming a stubborn injury, or simply want to bulletproof your body, CommonSpirit's expert Sports Medicine providers are here to guide you. From cutting-edge regenerative medicine to personalized rehabilitation plans, we're dedicated to helping you achieve your full potential.
Don't wait for an injury to sideline your active life. Take the first step towards a healthier, stronger you.
- Schedule a consultation with a CommonSpirit Sports Medicine expert today.
- Learn more about our comprehensive Sports Medicine services.
- Discover how CommonSpirit is supporting the health of the Denver Broncos and every community we serve.
