With the Euros 2024 underway, many will be considering lacing up their boots and getting back on the pitch... or getting back on the bike ahead of the Tour de France or on the court before the start of Wimbledon. What key things should you consider to help avoid injury and get back to exercising?
Warming up is vital!
Warming up before physical activity is a way to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and, therefore, your blood flow, enabling more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerves and muscles, improving movement efficiency. Additionally, dynamic stretching should increase your flexibility. At the end of your exercise, cooling down is just as important. This will help you gradually reduce your heart rate and begin the recovery process.
Get old injuries checked out before you start.
If you have any previous injuries you haven’t dealt with or perhaps new pain, achy joints, or muscles, it's crucial to have a check-up with your physiotherapist before you start training again. Stiff joints and tight muscles may impact how your body functions. Overloading a poorly stabilised joint may affect your overall performance or lead to more severe injuries. This step can help you prevent further damage and ensure a safe return to exercise.
Start slowly and build up over time.
As you embark on your fitness journey, remember to start slowly and build up over time. Concentrate on your form rather than results for now. It’s essential to ensure your technique is correct and the basics are in place before you work towards your PB or score the winning goal. Consulting a qualified personal trainer will help you ensure your technique is right and pave the way to future success.
Stretch!
Stretching improves flexibility and range of motion at your joints. It helps elongate muscle fibres and enhances the ability to recruit more muscle fibres and work more efficiently. It also improves proprioception (your body's ability to sense movement, action, and location). Overall, stretching helps your performance in physical activities and reduces your risk of injuries such as muscle strains. Physiotherapist at Harley Street Physiotherapy, Des Thomas, recommends static stretching daily with three sets of 30-45 seconds. Dynamic stretching is more functional and better for preparing for physical activity as it involves multiple muscles and joints.
Des also suggests trying a foam roller. They work on releasing tight myofascial tissue. Fascia is connective tissue that binds your muscle tissues together. They can help to increase mobility and joint range of motion, increase pain thresholds so that you can further stretch and increase your range of movement, reduce post-workout soreness and DOMS (delayed onset muscle soreness), and allow for greater workout performance in future workouts! It may also lead to improved vascular function and parasympathetic nervous system function. Des’s top tips are:
Use a foam roller that is uncomfortable and not painful. If it is too painful, your muscles will become overactive and brace you in the protective mechanism. This will cause your muscles to feel tighter, which is counterproductive to your goal.
1-3 mins per muscle group is sufficient. You can go for as long as 5 minutes if you like
Perpendicular sustained vs moveable
Then stretch, looking for an active range of movement
Use it not in isolation – strengthening muscle within new joint ranges
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