Fit Friday: Preventing pesky injuries
By Elaine Delaney, Personal Trainer
So we are already one month in 2015, all hard work you put into your new exercise routine over the past month is finally beginning to show. You are feeling stronger, fitter and your confidence had hit an all new high but over the past few days you have started to feel a slight pain in your knee. You push through the pain because you have worked so well over the past few weeks and stopping is the last thing on your mind.
Did you know 80% of recreational runners experience at least one injury a year???
How do injuries occur?
Injuries can occur at any time, to any person in any part of the body. They can occur for numerous of reasons including the following:
Ø Poor technique especially when fatigued
Ø Poor posture
Ø Muscle imbalances
Ø Previous or existing injuries
Ø Excessive training
Ø Lack of recovery
Ø Poor nutrition
Ø Poor quality sleep
Ø Restrictions e.g. shoulder impingement
How to manage an injury?
Your actions in the first 72 hours of experiencing an injury are imperative to your recovery. R.I.C.E. or R- Rest, I-Ice, C-Compression and E- Elevation become key at this stage. During this period of time you need to minimise the severity of injury experienced. The earlier you can treat an injury the faster your recovery time.
If your injury persists for more than 72 hours and there are no significant changes in the level of pain or swelling experienced, it is recommended seeking medical attention.
So your injury is a little more severe than you expected…..!!
Any short, medium or long term injury can lead to frustration, boredom, loss of muscle mass, reduction in overall fitness and dare I say an increase in weight gain. It’s not all doom and gloom. Did you know you can exercise even when you are injured? Take for example you have broken your toe, why not complete an upper body work out? It is important to maintain as much cardiovascular fitness (where possible) whilst injured, provided the exercise is pain free. This will reduce the longevity of the injury. Try to incorporate activities that are of low impact to the body e.g. swimming or cycling.
Your feeling pain free and ready to go back training.
If your injury was short term it may be possible to return to your regular training session however in many cases this isn’t possible. When recovering from injury it is recommend to increase your workload by 10% per week. This will reduce the risk of re-injury and provides the body with adequate time to recover effectively. Upon your return to training after an injury always train your body in straight line movements, once you have become stronger in this pattern begin to add side to side or twisting movements in workout.
How to reduce the prevalence of injuries?
The number/severity of some injuries experienced maybe reduced by ensuring:
Ø A full body warm up before a training session
Ø Full body Dynamic stretches (A dynamic stretch involves the movement of the muscle/joint through its full range of motion but the stretch is not held in an end position)
Ø Correct technique
Ø Cool down and finish with a stretched
Ø Allowing for adequate recovery time
So remember your body has amazing abilities to self-heal but quick thinking can reduce your recover time. Always warm up and stretch before each workout and ensure you have enough recovery between sessions.
Hi all, my name is Elaine Delaney co-founder of Euphoria Fitness Sydney.
I hold qualifications in health promotion, physiology and fitness. Since a young age, sports and fitness have been my passion and now I want to utilise this knowledge and experience to help other achieve their health and fitness goals.
My philosophy is life is small changes in your lifestyle can have a massive impact on your health. The key to achieving optimal health is good nutrition and exercise. In modern day society your fitness regime requires flexibility and commitment.
Euphoria Fitness provides specialised one to one or group personal training, for more information on the service provided simply use the contact details below.
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