Top 10 tips for avoiding sporting injuries

There are many factors that can contribute to injuries. If we are aware of them, we can take measures to avoid unnecessary problems.  So, here are some common contributors/causes of injury and measures to take to avoid them.

1. Stretch

Well, being a Sports Massage Therapist, I would advocate stretching! Stretching keeps the muscle fibres fluid and free-moving. Stiff, tight muscles tug on tendon insertions and cause pain. The problem can exacerbate over time. Remember dynamic (moving) stretches incorporated in to the warm-up and static stretches (still) as part of the cool down.

 

2. Warm-up and Cool-down

Did you know that a proper warm-up means you use less energy during your workout/competition? It also means less chances of injury as the muscles are primed and ready to perform. A proper cool-down lets our body systems return to normal and helps prevent muscles stiffening up.

 

3. Good nutrition

Muscles are made mainly of protein, so for good muscle repair it makes sense to have a good source of this in our diets. You have a window of 30 minutes to get some protein and good carbohydrate in to your system post exercise - this ensures optimum recovery and no undue muscle pain. I recommend consulting with a sports professional that specialises in sports nutrition for more information.  There are many tips to learn - such as which natural foods have anti-inflammatory benefits and will assist with muscle repair.

4. Adequate hydration

Drinking too little water will lead to you becoming dehydrated.  By the time you feel thirsty, you will have lost about 5% of your water! Clearly, this is too late.  Poor hydration will make you very unwell indeed, increase the chance of injury/death and decrease your performance ability.  I have to add here, that drinking too much can be dangerous too. Get to know your body - keep an eye on the colour of your pee and make sure that you are still needing to go to the toilet. If you ran 50k and you didn't need to go to the toilet, you probably didn't drink enough!  If you drank too much, your salt levels may be far to low too.

 

5. Adequate electrolyte balance

Magnesium is the main electrolyte. Taking a supplement such as High 5 will keep you safe and ensure optimum performance.  You will also help to stave off cramps.  If you are exercising in extreme heat, this will become even more imperative.

 

6. Adequate recovery time

This has to be done within the remit of your training programme - which will vary depending on your chosen sport. Fatigued muscles, and bodies in general, make us more prone to accidents - whether this be tripping over or adopting poor form/techniques.  During a really tough workout/competition, there is microscopic tearing of muscle fibres - these fibres need time to repair!  Adequate recovery time within a workout is often important too - this may be achieved by fitting in some lower intensity work.

7. Correct form

Make sure that your form is correct - whatever your sport is. If you run, make sure that your running technique is correct - it pays to consult with a good Coach. Good form will allow you to perform for longer.  Poor techniques place more strain on the body and will eventually lead to injury.

 

8. Stay safe

Be aware of any dangers that you may be exposed to - whether they be uneven running surfaces, poor lighting, extreme weather conditions, remote areas, or medical related issues. Keep all medicines you may need accessible, carry a mobile phone, have a back-up plan if you need to bail out part way through a long run and let someone know where you are (or are planning on going).

 

9. Be in tune with your body

Pain killers and anti-inflammatories do play an important role at times. Be aware that they can mask symptoms and may lead to further damage. Did you know that some anti-inflammatories can delay ligament healing? Or, that some anti-inflammatories must not be taken if asthma is present? Or, that kidney problems can ensue following some cases of anti-inflammatory consumption alongside dehydration? Learn to listen to your body during training - are you too tired? Should you reschedule, adapt your session, or plan your sessions more carefully next time? Are you pushing through an injury when you should hold back a little? Are you off colour? Is it safe to go full steam ahead? Only you know...

10. Get therapy when you need it

Hamstring stretch during Sports Massage Therapy

Seeing a Sports Massage Therapist can be very beneficial in helping with training recovery, injury rehabilitation and keeping injury free. Keeping muscles in tip top condition means more miles and a longer training/competing life! if your Therapist practises, or is very familiar with, the sport you do, there will be added value to the treatment too.

This list is not exhaustive.  Please feel free to contact me for more details. Don't forget that you can also sign up to my website for updates and special offers - there will be a treatment discount voucher available in the April update.

 

Thanks and bye for now, from your dedicated Sports Massage Therapist!