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This week has been all about preventing injuries. From warming up, cooling down, foam rolling and sports nutrition, our CSSM practitioners have put it all together to keep you at the top of your game.
Injury prevention part 1: the warm up
A warm up is a vital and often forgotten component of any exercise or sport. It allows for the body to get used to the demands and loads about to be applied in a gradual and controlled way.
Your average warm up needs to cover 3 main areas;
Injury Prevention part 2: Cool down
In opposition to a warm up, a cool down is geared toward slowing down the body’s pace and preparing it for rest. Like a warm up, the cool down is an often forgotten component of exercise and sport.
Your average cool down should cover these two main areas;
Gradual decline from your activity
Stretching and breathing
Check out our Cool down video
Injury prevention part 3: Foam rolling
Foam rolling is a great tool that can be used in warm ups, cool downs and as part of rest and recovery sessions.
What does foam rolling do?
Foam rolling is akin to a massage for your muscles; however, it’s done actively rather than passively, and pressures are dictated by your own body weight. Foam rolling can decrease muscle tension and discomfort, aid in restoring muscle length and temporarily increase joint range of motion.
Like all therapies, foam rolling doesn’t come without its restrictions. Always make sure to warm the body up, whether that’s completing part of a warm up routine first or simply starting the rolling session lightly and pressing more firmly over time. Avoid using the roller over torn muscles or injuries altogether unless instructed to do so by your therapist. If you’re having difficulty targeting a particular area, such as the lower back, seek instruction and advice from your therapist. Lastly, try not to rely solely on foam rolling for your warm up and cool down needs.
Where should I use my roller? Try targeting areas that are historically tight or tense or cause discomfort, and areas that have been previously injured.
How do I roll? If you’re a beginner to foam rolling, start off with a standard, flat roller of 30cm or 90cm. There are some more advanced versions around with lumps and bumps over them, these can be a more painful experience, but can help get deeper into thick muscles. Follow along with CSSM Myotherapist Kelsey in this video series on foam rolling, where she demonstrates how to roll our different areas of the body. For targeted rolling advice, speak to your CSSM practitioner!
Rest days don’t have to just be a day of nothing. Take the time to enjoy a light activity that is different to your training, or compliments your rehabilitation or training goals.
Some of our practitioners have divulged their rest day tactics. Here’s some ideas!
Nutrition by Mikaela at KJ Wellness – check out Mikaela’s video on our Instagram!
Correct fuel before you train or play can decrease gut discomfort and increase access to energy, allowing for better concentration and performance.
Choosing the right footwear
Different shoes are made for different functions, having the right shoe can go a long way in preventing injuries. CSSM Podiatrist Alicia, recommends:
Unsure or injured? Talk to one of our CSSM professionals for further help!
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