By Melissa Doldron, RMT, SMT (cc), FST
With the weather heating up, it’s the perfect time to get outside and get active! But before you go sign up for that summer boot camp or cycling trip in the country, check out these tips to help keep you in good shape for summer.
What is an injury?
Stress that is placed on the body that prevents it from functioning properly.
muscle imbalance (weakness)
excessive load placed on the body
Let’s breakdown a few of these common causes:
This is a very common cause of injury. If you train at a high intensity too often, It doesn’t allow for your body to recover and adapt properly to your workouts. Fatigue during a workout can then lead to injury.
Whether you want to work on your endurance or speed, build gradually and be consistent with your training.
How many of you do a warm-up before your workout? One minor change that could make a big difference is adding both a warm-up and cool-down to your workouts. Warm-ups should consist of a few dynamic movements to warm up your joints and muscles to prepare them for the workout. Then post training session, taking some time to assess how your body feels and stretch out some spots of tension can help aid in your recovery.
You want to assess and work on your weakest links. Imbalances are usually around long before you begin to feel the symptoms of injury. Develop strength in multi-planar directions – working on rotation and lateral stability. You want to improve your body’s mechanics for longevity in the sport.
Consider these aspects when working on strength training:
stability and control (balance)
mobility and flexibility
strength (of both muscles and tendons)
Including some staple movements like planks, lunges, squats, pushes, pulls and bridges. Begin adding some plyometrics to aid in tissue adaptation and tendon strength as you progress.
This is an area that many people don’t give enough attention to. Recovery is the process of returning your body to a state of normal. It restores and regenerates soft tissue and your immune system. What is the easiest form of recovery? Simple. SLEEP. Getting a quality nights sleep can go a long way to allowing your body to recover and work for you on your next workout. Learn to really listen to your body. Sometimes you may feel the need to take some extra rest, or do a form of active recovery. Mobility drills are perfect for your active recovery days as well as yoga, swimming or walking to take it easier on your body.
Experiment with all these tips. See what works for you. Consistency in training is key. Plan it out, keep a log to help keep you on course. It’s always a good idea to seek professional help when needed from a certified trainer, coach or health care professional. Common injuries may seem similar person to person, but can be quite unique and sometimes, that means treating it differently and what may have worked once, doesn’t work the same again.
Melissa Doldron is a Registered Massage Therapist working at The Body Mind Clinic. She specializes in Sports Massage Therapy, Fascial Stretch Therapy, IASTM (Instrument Assisted Soft Tissue Mobilization) and supportive taping.
She is also a certified JOGA instructor, a hybrid style of yoga that focuses on dynamic stretching, joint mobility and stability, along with building strength and balance.
To book an appointment with Melissa, go to www.thebodymindclinic.com