Dear Runners and everyone who enjoys exercising,

Here is a short video about stretching. The principles are the same for any sport.

1. Get your core temperature up.
2. Warm up the joints and the limbs with dynamic stretches.
3. Exercise.
4. Lower your core temperature.
5. Perform static stretches.

It's easy and it's going to save you energy, from injury and from training below your potential. Try it for yourself and see!

Stretching video for runners

Do get in touch for more information. We're always pleased to hear from you!

Wishing you the happiest muscles ever, from your dedicated Sports Massage Therapist.

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!

Prevention is better than cure! - Say no to Sports Injuries

This is written in the remit of a sports massage therapist and a runner.  The points are not in any order of relevance.  Most of the information is transferable to a number of disciplines.

Make sure that your training regime is not increased dramatically and beyond your capabilities.  Under these circumstances, muscles tend to get very fatigued, way too tight and micro tears can form impairing tissue function.  A longer recovery time is then necessary, which takes you away from your programme and sets you further back.  You are more likely to sustain injuries when you train, or attempt to compete, way in advance of your conditioning.

Is your warm up adequate?  What is your activity? Are you about to embark upon your long run of the week?  Are you about to do your sprints?  The latter would require at least 20 minutes of warming up.  Muscles tend to tear when they are moved with great force prior to them being made pliable.  I recommend getting your heart rate up, performing dynamic (moving) stretches that mimic the movements you shall be making, gently jogging and then building up the speed.  A slow longer run may be a little more forgiving to the un-primed body.

Is your cool down adequate?  Did you sprint and then grind to a complete halt?  Is your heart rate still elevated?  You need to allow your heart rate to come down and the fitter you are, the faster this shall happen.  You can then think about some static stretches – non-moving stretches.  These help the muscle fibres to move freely, ensuring that there is no stickiness between the fibres that would  hinder their contraction and lengthening.

Ensure you stretch appropriately.  That means not bouncing, not stretching beyond what feels comfortable, holding for 10-20 seconds, executing the correct technique and form for the relevant muscle group, and only stretching once warmed up.  Check out these stretching tips.

Train for your chosen activity appropriately.  Consult a running coach for advice on building up a programme suitable for your training needs.  Make sure that your programme helps you to develop the skills that you are going to need.  Your stamina, endurance, speed, muscle conditioning and your mental disposition need to be challenged adequately.

Have the right gear for the right activity.  Wear the correct clothes.  Be safe and be seen if you are running in poor light – fluorescents by day and luminous clothes by night, with a suitable strap on light.  Have lightweight windproof, breathable and waterproof jackets for wet/windy weather.  Insulating layers will be required for the cold.  Technical wicking moisture away fabrics will be required in milder weather.  Don’t over dress, unless you are conditioning your body to accept high temperatures.

Wear the right shoes the right way.  Are your laces done up properly?  Are your laces tied too loosely or too tight?  Are you wearing trail shoes for slippery and uneven surfaces?  Are your shoes suitable for your feet? Are your shoes the correct size?  Consult with a professional running coach.

How is your technique coming along?  Have you had some professional help for your running form?  Good technique reduces the chances of injury and reduces the amount of energy expenditure during activity.  More energy means better breathing, posture and longer runs.  

Are you overtraining?  It is important to perform quality training that prepares you adequately.  What is the point of excessive training that increases wear and tear, heightens the chances of injury and side-tracks you from your schedule because of excessive fatigue?

Watch those cambers, they can put pressure on your knees. 

Don’t slip up – watch the terrain, especially as you get fatigued.  Run with lights, or by good moonlight, just make sure you can see what’s underfoot.

Is the caffeine making you jittery?   Too much caffeine can make you uncoordinated and accident prone.  The effects can be similar to drinking too much alcohol.

Are you fuelled adequately?  Do your muscles have the energy required of them for the demands about to be placed on the body? Are you hydrated?

Eat within 30 minutes post activity.  This is the window of opportunity that many fail to take advantage of.  Your muscles will love you back and repair more effectively if you adhere to this tip.  You may suffer from fatigued and needlessly painful muscles post exercise otherwise.

Oh, and I nearly forgot, find yourself a good Sports Massage Therapist and keep those muscles in tip top sporting condition!  Eva Evangelou, your dedicated Sports Massage Therapist.

Happy safe running!  Liked what you saw?  Join us at LSM for updates and special offers.

Top Ten Stretching Tips

1.       Make sure you warm up first.  Runners can try light jogging on the spot before slowly moving forward, and jumping up and down.  The aim is to get your heart rate up and wake those muscles up.

2.       Pre-sport stretches are best kept to dynamic (moving) stretches.  Runners will benefit from leg swings, knee and ankle rotations, and pointing the toes down and then up.

3.       Never stretch prior to warming-up adequately.

4.       Do not ‘bounce’ during a stretch.

5.       Always stretch slightly less than you are capable of.

6.       Use static (non-moving) stretching after exercise to help you cool down.  Runners will benefit from calf, quadriceps, hamstring, gluteal and quadratus lumborum stretches.  I shall cover these soon.

7.       Do not stretch out traumatised muscles or ligaments.  Be guided by pain, swelling and heat and if you feel like you might be aggravating an existing condition, seek medical help.

8.       Start and exit a stretch gently.

9.       Aim to perform a static stretch for 10 to 20 seconds and then build up to 2 sets.

10.   If one side, or limb, is stiffer than the other, repeat the stretch an extra time on the stiffer side until symmetry is obtained.

Do listen to your body and seek medical advice for new or persistent injuries - you’re going to need your body to keep performing miracles for you for a long time to come!

Catch you all soon with some information about what Sports Massage is!  Don't forget you can subscribe to LSM updates and special offers at LSM.

Stretching tips for the Marathon Race Day

Brought to you by Eva Cyprus ITEC Dip Sports Massage

Stretching is a huge topic indeed.  The recommended approach to stretching has altered dramatically over the years.  However, there are some factors that we need to be mindful of regardless of the latest developments in the vast field of Sports Science. 

Stretching don’ts:

Never ever bounce (previously in vogue and known as ballistic stretching).  Never stretch cold or injured muscles.  Never stretch beyond what feels pleasant and comfortable.  It is also important to adopt and utilise a stretching routine during your running regime and within your Marathon training programme.  

Why stretch?

In brief, stretching maintains healthy muscle function.  It ensures that the muscle fibres slide fluidly together and apart.  It helps prevent injuries, muscle cramping and forms part of the important cool down – which helps to reduce muscle soreness after activity.  Think of your muscles as guy ropes.  These guy ropes help anchor our bones and give us our posture.  If muscles are overly tight, the body is thrown out of alignment.  The impact of this can be aches and pains, injuries and reduced sporting performance.  Many painful sporting injuries/conditions can be successfully treated via simple stretching techniques.

Stretching pre-race

Warm up first.  An effective way to warm up is jog lightly on the spot and to jump up and down.  Ensure movements are mindful and controlled.  Dynamic stretching (moving stretching) can then be employed.  This involves moving a limb/the body through its range of motion, which in turn warms up the muscles further and loosens off your joints.  A good dynamic stretch for the legs involves gently swinging an extended leg forwards and backwards from the hip.  Arm, trunk, ankle and knee rotations are also useful.  By observing this practise, you will reap the benefits at the start of the race, as your muscles will use less energy to produce these movements.  You can then move on to light static (non-moving) stretches.  Static stretches prior to a race have carried the most controversy.  Your own preference will dictate whether you wish to practise these.  Personally, I find them useful as they seem to prep my muscles very effectively.  Keep it light and easy.  Stretch well within what is comfortable and achievable.  Muscle groups to target include the calves (stretch the gastrocnemius and the soleus separately), the hamstrings (at the back of the thigh), the quadriceps (at the front of the thigh), the iliotibial band (it spans from the side of the knee towards the hip) and the hip flexors.  In future articles, we will explore good practice for these stretches.

Stretching post race

Make sure you walk around for a while after the race.  Walking for a mile or so will help to prevent your muscles from going in to spasm.  Grab food and drink during this time. Ensure you replace your electrolyte balance.  Good foods to eat include bananas and water melon.  Foods rich in magnesium (the most important electrolyte) will help prevent cramps, and these include spinach, nuts and whole grains.  Before you cool down, it may be possible for you to perform extremely gentle static stretches.  This depends on how well conditioned your muscles are to the activity performed.  If your muscles are painfully sore, even the most gentle of stretches are probably best to be avoided as greater muscle tears may be present.  If light stretches are possible for you, try and perform at least one set before you cool down as this will help reduce muscle soreness and the risk of injury.  Keep moving, keep mobile, keep hydrated and refuel.

Remember

When it comes to stretching, no pain gives you the greatest gain!  Make time to maintain healthy muscle function; you really will gain more running mileage over the years.

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Eva’s lifelong enthusiasm for Sport and the human body led her to specialise in Sports Massage.  She has been the Redbridge Swimming Club’s Official Sports Masseuse since 2008, where her presence has led to the reduction of sporting injuries amongst the London-based County and National Swimmers.  She has performed post event massage at the Flora London Marathon since 2009. She believes that maintaining healthy muscles is key to preventing injuries.  Eva’s main sporting disciplines include running, martial arts, swimming and horse-riding.