Life Fitness

Saturday 23 August 2014

In a state of good repair

Top tips to minimise workout injuries and recover well

Karl Henry

Published 21/07/2013 | 05:00

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When you get injured, the most important thing to do is stop exercising
When you get injured, the most important thing to do is stop exercising

More people than ever are exercising in every way, shape and form and it's amazing to see.

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The only downside to this is that more people are open to injuries, so I thought I would bring you a quick checklist so that, if you do get injured, you know what you should do to ensure that you don't do any further damage.

Rest: When you get injured, the most important thing to do is stop exercising so that you can't do any further damage to the muscle, ligament or tendon.

While it may be the hardest thing to do, it is probably the most important.

Ice: Cold packs are a great way to reduce swelling, bruising, and improve circulation to the area of injury.

Take a bag of ice or a bag of frozen vegetables, place a towel around it and place on the injured area.

Check for redness/ soreness every two minutes to ensure you aren't burning the skin.

If you do, don't apply any more ice.

Compression: When returning to training, aid recovery by keeping excess fluid away from the area and give it support. Supports are available in sport stores, as are compression clothing.

Elevation: Elevation is one of the simplest ways to avoid swelling.

It just means you need to place the injured body part higher than the rest of the body. You can use a cushion or pillow to do this and add support.

These simple techniques will help to get you back in training as soon as possible and, if the problem persists, make an appointment with a chartered physiotherapist.

No limits

In Ireland, around 915,000 people have arthritis, yet few realise that moving more and doing weight-bearing exercise can reduce the effects and manage the condition far better. Weight-bearing exercise is any exercise that uses your own body weight or a weight to place pressure on a muscle. It will make a significant difference to you, your body, your arthritis and your mind, so what are you waiting for?

Just beats it 

Training with the right music can make a big difference to your session. I find that I work harder with my favourite music on, especially when I'm running.

A few months back, I bought a pair of Beats in-ear headphones and they have been very impressive.

They're comfortable and the sound is the best I've come across for in-ear headphones, especially if you like plenty of bass. Stockists nationwide; beatsbydre.com

Irish Independent

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