As two fitness professionals who have walked long distance paths, run endurance races and played a variety of sports for many decades - we have both had our fair share of injuries. Sometimes things happen; you turn an ankle or inadvertently over exert and you have to resolve niggles and injuries, perhaps with soft tissue therapy or strength training, chiropractic help or flexibility work - or even a mix of several disciplines. But looking back to our teenage years (and before we worked in the fitness world!), we can categorically say that many of the injuries that occurred to ourselves and fellow players were due to a lack of knowledge and understanding of the human body.
So if you would like 5 brief principles, based on our experiences and knowledge, to help prevent injury and stay fit and healthy - read on...
Tip #1 - Machines need the right fuel and regular servicing!
Now whilst this might sound blindingly obvious it is so often neglected. At a very basic level your body is a machine. You would never consider going on a very long car journey without checking the tyres, making sure you had enough fuel and confirming the water and oil levels were topped up. Then twice a year you also get the whole kit checked over. Exactly the same principle applies to you, if you want good energy, good flexibility and fewer aches and pains. Eat well, stay hydrated and sleep well (particularly before events). Clock in with yourself, look at your diet, your training equipment. Are you doing the best for yourself?
Tip #2 - Preparation, preparation, preparation.
More technically known as Specific Adaption to Imposed Demands! Bit of a mouthful but in essence it means you need to build and prepare for whatever activity you enjoy or want to be involved with. Launching yourself into a team agility sport twenty years after you last played or suddenly upping running from nothing to long or difficult runs is really asking for trouble. A gradual build up, with sport specific strength workouts will really help your whole body build the capacity it needs. This translates right from the energy you need at a cellular level, to lung adaptations at organ level and changes in your muscular and tendon structures. Pay attention to this and you will feel good without causing yourself harm.
"Champions Keep Playing Until they Get it Right" – Billie Jean King
Tip #3 - Warm up, warm down, stretch, foam roll.
Warm ups need to be specific, a few leg stretches really wont cut it before you sprint off to do a 5km - unless you want a pulled calf muscle! Think R.A.M.P - Raise heart rate. Activate muscles. Mobilise muscles. Potentiate (get ready) sport specific muscles. Believe us, you will enjoy your run much more. A stretch or foam roll at the end of any activity, targeting known tight areas, can work wonders in keeping away niggles and soreness after exercise. It doesn't have to take long, you will feel good - you just need to remember to do it as soon as you walk through the door/off the pitch - free up that muscle fascia!
Tip #4 - Strength training isn't just for bodybuilders.
For any sports person, triathlete, runner, yogi, swimmer, climber (add any activity you can think of) you need to prepare, strengthen and lengthen your muscle fibres under tension. Deadlifts, shoulder presses, hip raises, back squats, front squats, calf raises could all be part of that repertoire. They really do keep injuries away. Add in some sport specific elements and bodyweight moves and you are onto a winning combination. This isn't about looks, but about strength specific to you and what you enjoy doing. It allows you to exert yourself without moving beyond the capacity of your body to take the loads, torque and tension you put it under.
Tip #5 - Never Ignore a Niggle!
They rarely go away miraculously. Understand what is happening; have you stepped up training too much, changed equipment without a build up, not given yourself enough recovery between events?
Have you actively recovered, stretched, rolled. Have you had a massage to release tight muscle groups or improve range of movement? A key characteristic of most successful sports people is that they are very self aware of their limitations, training and have a meticulous build up for competitions. Don't worry about things going wrong, despite everyone's best intention injuries can happen - but do learn and adjust accordingly - make better decisions and persevere.
What next?
The key takeaway from all this is that conditioning is a part of not being injured in health and fitness. And this falls under a wider umbrella of general health, looking after yourself, understanding the type of warm up you need and building a great understanding of your own body where it is right now.
If you need more help then please click on the link. Thanks.
