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Physiotherapy Ireland

INJURY PREVENTION

Warm up: the benefits
Raises the heart rate so body is prepared for physical exertion
Speeds up nerve impulses so that reflexes are enhanced
Reduces muscle tension
Sends oxygenated blood to the muscle groups
Reduces the risk of injury, particularly to connective tissue like tendons
Increases flexibility and joint mobility
Warm ups
Kayaking perform arm circles (clock ways and counter clock ways for 5 minutes). Stand, hips forward and rotate upper body to right and left, looking over alternate shoulders. When you get in the water, start at a slow and easy pace.
Cycling begin by cycling at a slow pace, leisurely pace and gradually increase speed for 10minutes
Running begin by walking a brisk pace. As your heart rate and breathing increase, pick up the speed – for about 10minutes.
While these warm ups may not be possible the day of the event they are a vital part of training.
Stretching
After your warm-up stretch your muscles
Only stretch muscle to the point of mild discomfort, never into pain
Never bounce into a stretch. Hold the stretch for 20 - 30 seconds, 3 times.
Stretch opposing muscle groups one after the other (ie quadriceps stretch followed by a hamstring stretch)
Remember to keep breathing normally as you stretch.
Follow Motivate on Facebook for video clips of correct stretching methods
Cool-down: the benefits
Helps to gently return the heart rate and blood pressure to normal
Improves flexibility
Removes waste products from muscles (such as lactic acid) and helps to reduce the risk of soreness.
Cool-down suggestions
Your cool down should last several minutes Taper off your activity, i.e:- if you have been running, cool down by slowing down to a jog then a brisk walk for a few minutes. Finish your cool down routine with 10 minutes of gentle stretching
Other suggestions:
Ice-baths are an excellent way to prevent post training soreness (watch Motivate on Facebook to find out more re ice baths)
Use tape to brace vulnerable vulnerable joints (Motivate on Facebook for more)
Ensure you have enough rest and recovery days
Appropriate footwear / equipment
Dealing with all injury concerns ie. Twinges / niggles while training.

INITIAL INJURY MANAGEMENT

Other suggestions:
Rest Once an injury has occurred, you should not try to exercise through it.
Ice The sooner you get ice to the area the better. Ice the affected area frequently (hourly) for 10minutes each time. Do not put ice directly onto the skin, use a wet towel if possible or put ice in a plastic bag when icing over tape/bandages etc.
Compression In order to prevent swelling compress the injury as soon as possible with bandages or tape. You can ice over this once you put the icepack in a plastic bag.
Elevation If it is an injury to a lower limb, keep your leg elevated, again to reduce swelling


Please use our video playlist below to assist you with your warm up:



Tip of the Month
Tip for Runners
Great stretch for the Piriformis muscle. You need a foam roller (available through clinic). Click the video link below for full details.

Iliotibial Band Physiotherapy Video
Physiotherapy Blessington
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