2 sheehan street
ponsonby, auckland 1011

PH 09 378 0059

10 Training Tips to Avoid Injury

 

By Jane McClurg 28th July 2017

This time of year we start to see a lot more runners in the clinic as everyone is starting their Auckland Marathon and Half Marathon and Queenstown Marathon and Kerikeri Marathon training. Of course we treat many other types of recreational athletes; golf, cycling, yoga, gym, karate, sailing, tennis...the list goes on.

I really love hearing about all the different sports and different challenges they face. Massage is often more than just muscle therapy it often becomes a safe place for people to talk about their challenges and often they work out their own solutions purely due to the fact that they have some quiet time to problem solve; but I digress...

Avoiding injury is one of the primary reasons people come to see us and massage truly is one of the most effective tools for this. When training for an event or just for life in general a regular massage can be a great way to identify niggles or areas of tightness and pain BEFORE they become an injury. Breaking down adhesions, releasing tight and taut bands of muscle fibres and resetting neuromuscular signals is essential to avoid overuse injuries such as tennis elbow and acute injuries such as pulled hamstring.

Massage helps to flush out the metabolic waste that build up in your muscles from training and it helps the muscles to resume their normal resting length so they are ready to give maximum effort next training session or competition.

So aside from your regular massage what can you do to avoid injury:

 

1. Never train hard when stiff from the previous effort

2. Introduce new activities very gradually

3. Allow lots of time for warming up and cooling off

4. Check over training and competition courses beforehand

5. Train on different surfaces, using the correct footwear

6. Shower and change immediately after cooling off

7. Aim for maximum comfort when traveling to an event

8. Stay away from infectious areas when training or competing

9. Don’t train when you’re sick

10. Monitor the athlete daily for signs of fatigue or overtraining

                                                                                   

                                                                                   

Athletes also need that scheduled time out from training to recover and so to avoid overtraining. The relaxation aspect of massage is great for their mental game too.

If you are base training over the winter months or in mid competition; massage can help!

Call the clinic today Ph 378 0059 to schedule in your sports massage sessions or book online through our website...click the button now button.

 

 

Reference: Sports Injury Bulletin

 

 

 

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