Stay injury free in 2013


Stay injury free in 2013

We are offering BMF members 15% off treatment and here outline six tips to stay injury-free in 2013

  1. Before exercising begin by warming up and gently stretching for 5 -10 minutes, focusing on lower leg muscles. Every workout should begin slowly, as this allows the body to warm up further and decreases the chance of muscle strain.
  2. When running focus on keeping both your feet and entire body relaxed, avoid tensing or cramping toes, and run at a pace that feels most natural.
  3. Whether it is hamstrings, quads, calves or any other muscle, strains may occur from not being flexible and/or over exerting specific muscles. To prevent hamstring pulls for example, place one foot up on a chair or bench, straighten your knee and lean forwards at the hip. Hold for 20-30 seconds.
  4. A sports massage before or after exercise can help speed up muscle recovery, relax tight muscles and help prevent overuse injuries.ย This should be seen as an essential part of your preparation or recovery, rather than a treat.
  5. When finishing an exercise session cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath for 5-7 minutes after running will reduce muscle soreness.
  6. For acute injuries, ice and anti-inflammatory medication can be helpful but always seek the advice of a qualified physio.

Comments (0)



This thread has been closed from taking new comments.

Callback

To speak to a physiotherapist, ask a question or book an appointment, request a callback today

Where can I be seen?

Map of thew North west

We have a number of purpose built clinics located throughout
the North West.

Contact your nearest clinic...

Latest News

Monday, 19 Jan 2015

New Podiatry…

We have a new Podiatry and Chiropody service available at our Bolton, Hazel Grove and Oldham clinics.

Tuesday, 02 Dec 2014

New year, new…

How about starting 2015 with a new and exciting job? We're looking for Full and part-time Physiotherapists…

Total Physiotherapy

David Roberts Physiotherapy is part of the Total Physiotherapy Group, the company continues to expand under the Total Physiotherapy banner across the North West.