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10 New Year’s resolutions for sports injury prevention

How many times do we promise ourselves that we will take more care of our bodies to prevent those niggly and frustrating sports injuries? As 2015 gets started, why not make it a year of actually doing all those little things to halt the injuries?

Here we suggest 10 great ways to keep your sports injuries at bay.

Be dynamic: Warm up before any training session with a full range of dynamic stretches. It only needs to take 10 minutes! Include lunges, squats, calf raises, side lunges and easy jogging at a very minimum. 

Stretch more: After exercise, during, before, in a spare five minutes while you put on the kettle. Stretching is easy to do and can be done anywhere, pretty much anytime. Lots of easy stretching will keep you muscles in good shape and help to prevent injuries.

Roll it out: The foam roller, such as The Grid, is ideally suited to keeping your muscles in tip top form. Some great uses for the foam roller include foot rolling to see off plantar fasciitis, ITB rolling to avoid knee and hip niggles, calf rolling to keep Achilles niggles away and shoulder rolling.

Yo Yoga!: A weekly session of yoga will help you to stretch out all tired and used muscles and keep joints as flexible as possible. It’s well documented that yogis are far less likely to succumb to common sports injuries.

Get to the core: If you have a strong core, that is, the stomach and back muscles, you are less likely to pick up a range of injuries such as glute problems, back ache and sore shoulders. A strong core is particular important for correct running posture and for avoiding respetitive/over-use running injuries.

Cross-train: If you are a runner or a cyclist try swimming once a week as a recovery session. Or give triathlon a go. Your body is less likely to suffer injuries associated with repetitive motion if you include in your training programme another form of exercise each week or twice a week.

Target the sore bits:  Self-massage can work wonders on knots and sore areas of muscles. For example, you could use a Trigger Point Factor Massage Ball or the Quadballer.

Tape that: Kinesiology tape, such as Rock Tape, is a great way to aid injury recovery (as well as boosting performance). Read our Rock Tape blog to find out more.

Have a break: All exercise and no fun can often lead to injuries. Give yourself a recovery day each week and a lighter training week every four. 

Hire a coach: If you are prone to injuries, perhaps through over-use, it might be time to employ a personal trainer or coach to help you to train more wisely. Doing less but in a more constructive way will bring more positive outcomes – and usually means less sports injuries. 

Here’s to a year of sport, great results and fewer injuries.

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