18 December 2017

How to be injured. Well

sports injuries

If there were one negative to an active lifestyle it would be that you push your physical self through barriers and in doing so you may negate safety momentarily. Sometimes a fraction of a second lapse in concentration is all it takes to pick up an injury that can plague you a lifetime!

Lets say you’re here now, and you know what went wrong and sure as dammnit ‘aint going to repeat the same mistake in the future…that is if you ever get up without your injury complaining ….and if you ever get back on to that blooming football field/running track/bicycle.

The first battle is the mind. As always.

Here is what you need to do: Get up, and get on with what you can do.

Here is how to do that: Get some professional advice. Physio’s and Osteo’s are my preferred clinicians; Chiropractors are yet to convince me.

Here is what not to do: Feel sorry for yourself and lounge around moaning.

Here is also what not to do: Ignore your pain and train like you did before on your injury.

What will happen if you follow this advice is one some days you will feel like your injury is improving and you have made headway in the gym/field/road. But on other days you will feel demoralised and like your injury will never go away and you may end up fat and riddled with pain and ‘what ifs’. BUT panning out your overall progress month by month will be that in a positive healing direction and in time you will have less of the bad days and more of the good days until the bad days become a distant memory.

By the way if you don’t follow this advice you probably will suffer more pain, get fat and continue to get injured through musculoskeletal compensations, get more unfit, get fatter more injured, more unfit, fatter, even more injured, until finally one day you will not even notice because as you waddle down the street having finally given up you see they are having a sale in the mobility scooter shop and this will be the highlight of your day…after your Mcflurry breakfast… *disclaimer: gains and successes vary from person to person

25 February 2016

Keep on rolling

Foam roller

Photo Note: I make no apologies for the carpet, some patterns are timeless… Many fads come and go; I wouldn’t blame you if you have found a way to switch off to them…but not all fads were created equal.

Today I’m here to talk to you about the ‘foam roller’. A cylindrical object, which one lies on and rolls on, to massage the muscle group in question.

Some may see it as a convenient way to ‘faff’ (my name for procrastinating) before warming up in a session, however the more utilitarian amongst you will know that when used properly, it’s true purpose is to make you more supple and a bit richer…. That right, I did said richer.

Richer than having to pay a Physio’s hourly rate when injuries occur, which they will, if you do not pay attention to maintaining your body. Think of if like time spent preventing injury, or perhaps prehab, to avoid the potential rehab; and any injured athlete could tell you that’s time well spent.

How does it work a hear you think; well it’s effectiveness goes some way towards partially doing what a physio tries to do – (To many caveats? Well, I did say this is the cheap way!) – Self-myofascial release/self-massage, aids recovery through mobilising restricted fascia (the soft tissue portion of the connective tissue in the muscle that provides support and protection) back to normal after overuse or inactivity and which can also help improve range of motion.

So let’s get down to the crux of the matter.

Here’s how it’s done:

  1. Pick a muscle group: e.g. Glutes
  2. Spend 2 minutes on left side of that area, then another 2 minutes on the other.
  3. Alternate between; applying a wave of pressure across the area – hunt out the tight areas i.e. Painful spots, and; applying direct pressure to those tender areas to work deeper into the muscle tissue.
  4. Move on to target another muscle group.

I know this sounds like a lot of time spent on ‘rolling around on the floor’ (potentially in agony for those less supple creatures) all in the name of prehab, but we all strive for prevention, right?