How to prevent sporting injuries?
- Tuesday, 10 January 2017
If gym workouts, jogging or other physical exercises are on your New Year's resolution list, don't forget to look after these poor muscles which will go through a bit of shock when it all starts!
Sports injuries are very common in the first few months of taking up sports, so here is how you can prevent them:
1. Warm up - ideally by performing dynamic stretches and few minutes of cardiovascular exercies (jogging, cycling, cross-trainer, etc). This will prepare the body for the main workout. It is also importnat to cool down after the workout. The reaserch indicates that people who regularly warm up and cool down get injuried less.
2. Regular stretches - not only when you're in the gym. It's great to create a habit of stretching daily. Find the most convenient time and include it in your daily routine - just like brushing your teeth! Many people replace daily stertches with few minutes of yoga - great idea to kill two birds with one stone: easing up the body and mind.
3. Foam rolling - this wonderful tool will help to iron out all the kinks in the muscles and release fascia. If it hurts when you're doing it, it means you're doing it well!
4. Regular sports massage - that's where we come in handy! Our therapist are masters at releasing tight muscles, cramps and identifying imbalances that could potentially cause future injuries. Monthly massage tretaments is vital if you want to stay active for longer.
5. Healthy & balanced diet - food is your fuel: you wouldn't be able to drive your car if you put the wrong petrol. Your body needs good food to function well and burn calories. Fruits and vegetables are important, but you also need carbs, proteins and fat for your body to function optimally.
6. Drinking water - there is a reason why every health practitioner always say "make sure you drink plenty of water". Water helps to flush all the toxins and lactic acids from our muscles and cleanse all the organs. It also has a great impact on our skin. Want to feel subtle and young? Drink water. There is no limit on how much you should drink. The rule is, if you feel thirsty you are already dehydrated!
7. Sleep - good quality sleep helps your body to switch off, recover and re-balance. You might need few hours of sleep more if you are just starting to exercise. You body gets tired with the stress it's being put through, so listen to it. If you're tired, have few early nights.