6 Top Tips for Injury Prevention

Are you back in the gym? Or dusting off those running shoes? Here are some top tips for preventing injury...

1. Know your limits
​“Runner and sports podiatrist Stephen Pribut, D.P.M., warns runners to beware the "terrible toos"—doing too much, too soon, too fast.”

This is a major cause of injuries, whether from running, lifting weights, or team sports. Trying to increase your mileage or intensity must come hand in hand with recovery, to allow the adaptations to occur – meaning you can and will get fitter and stronger.

​So DON’T RUSH!
 

2. Make time for recovery
​For our muscles and joints to get stronger, recovery is essential.
OVERTRAINING can lead to injuries that will set you back and make those targets nearly impossible to achieve.

​Make sure you take a rest day, and try to mix up your training by doing something different – known as active recovery. E.g. Take a break from running by doing some strength training, or a circuits class. Pilates is a great way to maintain and develop your core strength – which can only enhance your running/cycling/weight lifting…!

Think about other methods to assist in your recovery - ice/heat/compression garments?

"Beware of the terrible toos!... Too much, too soon, too fast."

3. Listen to your body
Generally, injuries don’t just appear from nowhere – your body will have been dropping subtle hints that something isn’t quite right. “They produce signals—aches, soreness, persistent pain—but it's up to you to not dismiss them and take appropriate action.”

Ignoring these little aches and pains can mean that a niggle turns into something more serious and can result in a longer rest period from your sport or exercise. By catching and treating these small niggles sooner, you can try to prevent an injury occurring.

EVEN BETTER – keep on top of these niggles, aches and pains, by having regular sessions with a Sports Therapist, and using that foam roller that has been gathering dust in the corner!

4. Stretch and mobilise
We are slowly getting better at realising the benefits of stretching and mobilising before and after activity – a lot of us own a foam roller, but do we use it??

Make sure you warm up before exercise, including some dynamic stretching, and some muscle activation work – get those smaller muscles awake and firing to avoid injury and improve technique. AND stretch after exercise!

​EVEN BETTER – dedicate a training day a week for “active recovery” and focus on stretching, mobilising and foam rollering – consider it an offload day - Your body will thank you for it!

5. Incorporate some form of Strength Training
Many runners/cyclists/swimmers have the same kinds of injuries. Injuries that can easily be prevented by making sure there is some sort of Strength Training in your routine.

For Example… "Strengthening the hips is optimal for effective rehabilitation, as opposed to treating the area where the pain is located (e.g., your knee)…When you strengthen the hips—the abductors, adductors, and gluteus maximus—you increase your leg stability all the way down to the ankle."

Strengthening your hips, knees, core etc. will mean that you are in a much more stable and strong position when you are out on the road, on the bike or completing your park run. This goes a long way in preventing injuries and improving your technique. JUST running/cycling etc isn’t enough.

​There are some simple workouts that you can do at home, at the gym or in a class, that will strengthen all of these key areas, and keep you injury free for longer.

6. Get shoes that fit
Picking up the most bright and colourful pair of trainers off the shelf just won’t do! Have someone look at your foot position, and recommend the most suitable trainers for you.

Everyone is different! You might need support for over pronation or a slightly higher arch – you won’t know until you get it checked! A lot of places offer this for free.

When was the last time you replaced your footwear? What worked for you 2 years ago might be worn out and not giving any support any more! Look into how often you should change your footwear for your chosen sport or activity.

Click to book your massage or injury assessment

Reference:
http://www.runnersworld.com/health/the-10-laws-of-injury-prevention
http://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment#1