PEAK PERFORMANCE POINTERS

Ascend Physiotherapist and State 400m silver medallist Josh Hook is set to represent the state at the upcoming 2024 Chemist Warehouse Australian Athletics Championships. However before he crosses the Nullarbor and goes for gold, Hook has generated some top tips to help ensure every athlete, from elite to juniors, is competition-ready.

Travel day

• Hydrate, hydrate, hydrate: Keep a full water bottle handy, and make the most of low-sugar electrolyte drinks
• Compression socks & leggings: Evidence shows this can promote blood flow / venous return and aid in recovery to ensure your muscles are feeling ready to go by competition day!
• Get moving: Even though Adelaide is a short 2.5-hour flight away, make sure to get up and move at least once or twice during the journey. Walk up and down the aisle a few times, and have a light stretch of main muscle groups, especially your calves, hips and shoulders.

Recovery

• Once settled into your accommodation, go through a light full-body roll and stretch, as well as any light muscle activation exercises you do at training. This helps to reverse the effects of travel and prepare the musculoskeletal and nervous system for competition.

Competition Day

• Routines and competition rituals: It is important not to try anything too new around competition day - that includes your recovery, nutrition and warm-ups. This, along with any pre-competition rituals can assist in your mental preparation and help calm nerves. 
• Fuelling for performance: Make sure to have hydrated sufficiently for 48 hours before your event, and eat a high protein, low GI meal the night before. On the day of competition, ensure you eat something simple and energy-rich 2-3 hours out, and follow your event with a high protein meal immediately after (within one hour of competing) to aid in recovery (especially if competing multiple times).
• Stay active: Avoid sitting in your accommodation all morning. Make sure to head out for a walk or light activity to keep your body moving and mind at ease.

Ascend’s multidisciplinary team will help you achieve and maintain your peak body, discipline and performance. From prevention to enhancement, and the maintenance in between, Ascend's premium patient-centred and performance-oriented services empower all athletes to achieve their pinnacle performance. Plus thanks to Ascend's partnership with Athletics West, all members are entitled to 20% off physiotherapy, and $10 off remedial / sports massage consultations.

To find out more and to start your journey with Ascend Physiotherapy, contact the team on 9387 2699 or visit www.ascendphysio.com.au to learn more.