How To Extend Your Sporting Career

Blogs, / By Winsen Citra

With the World Cup underway, we have seen many athletes like Portugal’s Cristiano Ronaldo and Croatia’s Luka Modric perform at the highest levels even as they are approaching 40 years old.  Why can they do it and not us? How can you extend your sporting career like them?


This may seem like a cliche, but your diet makes a big difference to how long your sporting career will last. While you don’t have to go to the extreme of eating healthy food all the time, reducing your fat intake and taking in food that give you quick boosts in energy help you perform better. It will also allow you to not need energy drinks all the time.

Another thing you should consider is taking food that is good for your joint and bone health. Some research has shown fish oil to be beneficial in maintaining your joint health, reducing the chance of arthritis, and therefore, help you entend your sporting career.

Do yoga or pilates

This may seem weird, but yoga and pialtes seem to have great effect in the longevity of your sporting career. Ryan Giggs who played soccer at the English Premier League, one of the most physically demanding competition, past the age of 40 was one of the first to do yoga. Lionel Messi and Cristiano Ronaldo, both of whom are still performing at the top in their mid and late 30s, do yoga.

It seems that the flexibility and core strength that yoga and pilates give you are crucial in keeping you injury free. Being free of injury is, of course, key in making your sporting career longer.

Don’t overdo things

A lot of people are under the impression that more training means that you will be a better player. This is true only to a certain extent. Once you go past your limit, you will be doing more damage to your body than you might realise. Overtraining is actually one of the most common reason why athletes get chronic injuries that can threaten their sporting career. It is imperative that you know when you should stop.

Proper Rest

I’m not talking about taking it easy after training or a game. I am talking about having a good amount of sleep everyday. Sleep is not only essential in your muscle recovery, it also helps you maintain good mental health that is necessary to have long a sporting career. It also helps you maintain your reaction time, alertness, and accuracy with your movements. This, in turn, helps you avoid injuries.

We hope this has been useful for you. Find out more useful exercises by checking out our instagram page. Feel free to contact us should you have further questions.

Winsen Citra
Principal Physiotherapist

Winsen graduated from University of Melbourne in 2012. He worked in organisations of various sizes such as Singapore General Hospital, Pain Relief Practice, and Physioclinic before working at Elevate Physiotherapy. He specialises in sports and musculoskeletal injuries and has worked with athletes of various sports such as fencing, dancing, dragon boating, and cycling.

In his spare time he enjoys singing and playing chess.