Top 5 tips for avoiding injury while training
With events season well and truly here and a lot of our clients already having events booked in, I thought I would take the time to discuss my top 5 tips for avoiding injury whilst you are training. Injuries (even weeks before an event) can cause such a disruption to your progression or rhythm that you run the risk of failing to complete your event. With these 5 tips I aim to decrease your risk of injury so you can concentrate on what’s important…TRAINING! Remember; be proactive in avoiding injury and not reactive once it has occurred!
- Temperature treatment – using cold therapy after your training can drastically reduce your risk of injury as by cooling your body you reduce the amount of swelling/inflammation on sprains/strains/micro tears in your muscles, ligaments and tendons. After about 2 hours you can start using heat therapy to aid your recovery, which happens by encouraging fresh oxygenated blood to an area. Alternating between cold/hot is a great way to “flush” an area (removal of toxins/lactic acid).
- Massage – massage can help to relieve tension in very specific areas, a lot more so than using temperature therapy. Use massage before injuries occur to help keep your muscles supple, as well as aiding your Lymphatic system in the removal of dead skin cells/lactic acid from your body. Pre and post event massages are a great way to look after your muscles on the day!
- Stretching – due to the constraints of modern lifestyles meaning we are often sat for long periods of our days, there are a few muscles that are quite commonly tight as a result. These are quite commonly hip flexors, quadriceps, lower back and chest. Taking a 2-minute break to move about ever hour, and 5 minutes stretching every day on top of your exercise routine is a great way to combat this.
- Refueling – it’s important to always refuel your muscles to allow them to recover after intensive exercise. This is commonly marketed as being “protein”, however your body also needs carbohydrates to maximize this process. That doesn’t mean you can get yourselves down to Krispy Kreams!! You want to be utilising complex, unrefined carbs like brown rice, sweet potato, quinoa and veg.
- Progress gradually – you’re keen! We get that! But you are training (or at least should be) towards staggered goals, so don’t dive into running 15km on your first attempt, start at 2-3. Or likewise if your training involves lifting weights start with a lighter weight for more repetition so that your muscles, ligaments and tendons can make progress rather than starting at a 3-rep max.
Following these points is not a sure fire way of avoiding injury, accidents happen, a fault in form or lack of concentration. However they will reduce your chance of injury and allow you more time to work on yourself and progress! As usual if you have any questions feel free to get in contact at [email protected]