Stay Active & Injury Free

Response Physio | 06.01.22

5 Top Tips to Stay Injury-Free
this Januaury

There’s nothing more frustrating than being injured. Whether you’re a seasoned athlete or a weekend warrior, not being able to do the things you enjoy sucks! Sometimes it’s unavoidable, but there are plenty of ways to reduce your risk of injury. We say to our clients: “Prevention is better than cure”. In the majority of cases, this holds true, and I’d like to share with you our 5 top tips to stay injury-free.

1) Listen to your Body

No one knows your body better than you. Muscles that feel ‘tight’, general lethargy and poor sleep are all signs of over-training. Learning the difference between a good workout and fatigue is essential. People often think they must do a little more or a little better every session but this is far from sustainable. Even elite athletes use a phased and periodised approach across their training cycle. Now, I’m not an advocate of skipping gym but when you’re feeling tired, altering the intensity of your session could make all the difference.

2) Eat Well

It’s no secret that eating healthily will help you train more effectively. Don’t forget that the food you eat forms the building blocks of your entire body. Eating a variety of whole foods, complex carbohydrates and lean proteins will give you the fuel you need to exercise effectively. If you eat well, you will train well – simple!

3) Ask for Help

I cannot express how important it is for people to ask for help. Time and time again people make their injuries worse by managing them inappropriately. You can often speed up your recovery time by getting the right advice early. Response Physio & Sports Therapy knows how important this is which is why we offer free 15 minute consultations. We can assess the injury and advise you accordingly on the best way to manage your injury.

4) Train Hard, Recover Harder

Whilst it’s important to give 100% in training, it’s just as important to recover between sessions. Whilst it is OK to feel stiff and achy after working out it’s not OK to constantly feel stiff and achy. This is a sign of the dreaded OVERTRAINING! Stretching and foam rolling have shown to be useful ways to help tackle post-exercise stiffness when done correctly. Ask the Response Physio & Sports Therapy team for help with learning a variety of stretches and how to use your foam roller properly.

5) Be Consistent

Injury rates are highest during these two times. The first is coming back from a period of regular training and the second is during the most intensive part of a training cycle. Shocking the body into exercise it’s not ready for is often detrimental. To avoid injuries, you need to participate in regular exercise and gradually build up to peaks in your training cycle.

By following these 5 top tips, you can be sure to reduce your risk of injury. Remember if you have any injury related questions or want to know more ways of keeping healthy, call today to book your free 15-minute consultation

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