Stay injury free in 2013
We are offering BMF members 15% off treatment and here outline six tips to stay injury-free in 2013
- 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.
- 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.
- 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.
- A sports massage before or after exercise can help speed up muscle recovery, relax tight muscles and help prevent overuse injuries. This should be seen as an essential part of your preparation or recovery, rather than a treat.
- 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.
- For acute injuries, ice and anti-inflammatory medication can be helpful but always seek the advice of a qualified physio.