Many people begin a fitness campaign with vigour at the start of the new year or when inspired by big sports events such as The Marathon, The Olympics or Wimbledon . It’s great to start a new exercise regime, however injuries often occur due to poor preparation and/or over enthusiasm. A sudden, rather than planned, paced increase in duration, intensity, speed and frequency of the activities can be a recipe for disaster and then demoralisation, bringing your exercise goals to a premature halt.
Many injuries may be avoided with proper preparation, planning & guidance.
Firstly choose your exercise well and maybe find a class, team, coach or a good personal trainer (PT). Guidance from someone with experience can be a great help (I may be able to help you find someone).
Balanced fitness – remember the body is a unit functioning as a whole. It is not made of separate parts to be worked on in isolation. Develop a programme that includes;
Cardiovascular exercise to benefit your heart, circulation and respiratory function.
Strength training to maintain movement function and joint support (particularly important as you get older).
Flexibility training to keep you supple and agile
Don’t do too much too fast – Use good form & techniques for your chosen exercise and add new activities and exercises carefully. Whether you have been enjoying the comfort of your sofa or you’ve been very active, doing too much too quickly can cause set backs to your progress. Lay your exercise foundations well and build up your routines slowly.
Check your equipment – change your trainers regularly especially if you are very active or if they start to show signs of wear & tear. Wear comfortable, loose-fitting clothes that let you move freely, wick moisture and release body heat. Make sure that racket, bat, club, handlebar or weight grips and handles are ergonomically suited to you. Don’t use damaged equipment.
Keep hydrated – during exercise drink water regularly and replenish your electrolytes (essential minerals). Also maintain your hydration in your day-to-day life.
Warm up – before your full exercise routine, it is good to warm up. Warming up increases your heart rate and blood flow preparing your systems for exercise and reducing injury risks. You could warm up over a five minute period, walking from a steady pace slowly increasing to a brisk walk and then to a gentle jog before starting your full exercise session. This routine can be adapted to suit the kind of exercise you are planning.
Cool down – in my view this is more important than warming up and it should be the final part of your exercise routine. As your muscles cool after exercise, is vital to stretch well to maintain their length & suppleness. It will also help to reduce the lactate buildup in your muscles aiding your post exercise recovery. Slow your movement or activity down in the last 5 minutes before you stop and then begin stretching slowly and carefully until you reach the point of muscle tension. Hold each stretch for 5-10 seconds and then slowly release and repeat 4-5 times for each muscle group. Don’t bounce the stretch. Stretching after all exercise will not only help you avoid short term injury but may also prevent injury in the future and keep you able to enjoy your exercise for longer. If in doubt ask.
Rest – schedule regular days off from vigorous exercise and rest when tired. Overtraining and inadequate recovery time can set you up for an injury.
Little & Often – Daily exercise is ideal but if you can’t get a full session in try to add small bouts of exercise to your daily routines. Punctuating your day with simple stretches and movements can be helpful in keeping you prepared for the full exercise you do on another occasion.
There are many other hints & tips but I hope that the above helps you to start or continue your exercise routines and achieve your goals.
If your back or anything else goes out more often than you do, contact The Osteopathy Centre in North London to book an appointment for treatment.
You don’t need to be injured to come to The Osteopathy Centre – Prevention is better than cure.