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To help you stay injury free and improve overall health this Autumn, we share simple tips for you to take on board.
Remember, to help prevent, treat and rehabiliate we have a team of Sports Therapists at our Rochester, Hoo and Rainham clinics.
Always include strength training
It will take more than cardio to improve your overall health and fitness. Strength training has a hugely positive effect on your body, from improving your posture, to lowering high blood pressure, to conditioning and defining your muscles. A must to help prevent potential injuries.
Know the difference between a niggle and an injury
It's vital to know the difference between a true niggle and the beginnings of an injury. If it’s stiff or sore first thing in the morning; getting worse during the day; waking you up at night then these are signs that something is definitely wrong. Depending on the severity of the injury, rest may not always be enough. Seek advice from an trained Sports Therapist to determine the extent of the issue – it’s better to be safe than sorry.
Avoid exercising through pain
Continuing to train on an injury, even if you think it’s easing, will not help you in the long term. Some tendon injuries can warm up as you train, but if you continue to do this over the course of weeks or months, the damage could be far worse and in terms of severity and duration.
Don't skimp on the exercises that your Sports Therapist has given to you
How many times have our patients stopped doing their exercises…and then come back with the same issue. When you visit a Sports Therapist, the treatment is of course important. But the rehabilitation exercises are the most important element to ensure you recover in the right way. Your Therapist is experienced in injury and will give you exercises to help your recovery. It’s also important to look at your daily habits and ensure you are incorporating fundamental movement and strengthening exercises into your routine.
Realise the importance of strength exercises.
During injury recovery, many people put too much focus on stretching and foam rolling and forget about strengthening exercises. Stretching and foam rolling can of course help with tightness, but it’s essential to find out if this tightness is due to lack of strength in other areas of your body. Pilates is also a great way of adding strength to your training.
Never avoid a warm up and cool down
A simple 5 – 10 minute warm up will help prepare your muscles for your workout, thus lowering your chance of injury. Similarly, a 5-10 minute cool down consisting of stretching and holding poses will help reduce the possibility of muscle tightness.
Don't neglect your diet or forget to refuel properly
It’s important to realise that your food is your fuel and what you put into your mouth will help keep your body working at its optimal level and help prevent injury. Regardless of the length of your workout, you must refuel afterwards and ensure this includes the right types of foods to help support your body.
Drink enough water
Lack of water consumption will lead to dehydration which can cause: fatigue, dizziness, confusion, and extreme thirst. If you find water too bland, then try adding fresh lemon slice into your bottle.
Consider your form
Poor form when exercising - especially strength training - may affect the results of your training and lead to injury. Speak to us or gym staff who can show you how to exercise, stretch or use machines and equipment properly.
Avoid setting unrealistic goals
There is no point setting a health & fitness goal now if you know that you are off on holiday next week or have a tough week at work. Setting goals that are unachievable will not only make it more difficult to reach physically but can also have a huge impact on you mentally and physically
Avoid going too hard too quickly
It can be temptng to return back to exercise too quickly or hard. However, over training can cause: a change in heart rate; trouble sleeping; joint pain; chronic exhaustion and increased soreness. Always ensure you give your body plenty of rest, including breaks between workouts, full rest days and plenty of good quality sleep.
To find out about our Sports Treatments please contact us directly here or book an appointment.