Best Foot Forward
Biliana Avramova from The Massage Lab asks…
“What do a gym goer and a top athlete have in common? Both undoubtedly want to lower their chances of incurring an injury! How? By placing avoidance of injury at the top of your training objectives.”
So here are some practical guidelines from Biliana that apply to all sports and abilities:
Don’t overdo it
Tired muscles provide inadequate support for tendons, ligaments and bones, increasing the risk of strains, sprains and stress fractures.
Introduce new activities gradually
There is a first time for everything, whether a longer distance, a different surface or a new sport altogether. Prepare your body for the new effort gradually and be specific in your training. Watch out for the number of consecutive days of training – the second best predictor of injury! Spread them throughout the week for best results.
Monitor fatigue and past injuries
The compulsive streak in many athletes (amateur and professionals alike) drives them to train hour after hour, day after day, in the erroneous belief that “this is how you get stronger”. Bear in mind that increases in training necessitates increases in resting too. Regular exercise has a way of uncovering the weak areas of your body and you are much more likely to get hurt again. Make sure you address those weak spots by changing your biomechanics or strengthening your muscles.
Warm up and cool down thoroughly
Especially in the British climate and when training outside! Warm muscles stretch much better than cold muscles. Ligaments and tendons are much more likely to tear when the muscles are cold and inflexible. Warm up for anywhere between 15 and 30 minutes before a hard workout. The cool down period should last approximately 10-15 minutes and consist of the low-intensity version of your main workout. Gentle active or passive stretching after your workout allows muscles to return to their full length and flexibility and retain their full range and power for the next workout.
Pick the right gear
Whichever school of thought you have adopted – from barefoot running to bionic trainers – pick your gear wisely and monitor it closely. Whatever your sport, whatever the weather – seek out and find your own winning combination based on your wellbeing and ability to stay injury-free.
You are what you eat
Make sure you increase your consumption of carbohydrates during periods of heavy training. Keep well hydrated throughout the day, not just at the gym.
Get regular massage
The skill of the talented massage therapist in identifying problem areas in the soft tissue even before they manifest into pain or injury is one of the best injury prevention tools at the disposal of any athlete – amateur or pro!
This article is the result of research carried out by The Massage Lab based on professional publications such as Sports Injury Bulletin and others. Always consult a qualified therapist of coach who will devise a personal plan according to your fitness and wellbeing goals.
Blog readers in London can take advantage of a special offer from The Massage Lab
Book a 60-minute Sport & Remedial Massage treatment at The Massage Lab & qualify for a Reflexology treatment at £40 instead of £55!
Reflexology available on Wednesdays and Saturdays
please quote The Massage Lab offer when booking
Offer expires 31st March 2011
One offer per person
If you are not London based but have been inspired to look after yourself better when training please contact us and we can put you in touch with great therapists and trainers in your area.
