Between now & the end of the year there are no less than a dozen adventure, outdoor & fun run events happening in & around Perth. Such events include City to Surf, Tough Mudder, Armadale half & the Oxfam Trailwalk to name a few. It is common for people to leave their training regime to the very last minute & participate in events under prepared or worse, with a niggling injury that they haven't attended to.

"Weekend Warrior's"

A commonly used term to describe people that set out to complete a long distance or high intensity event with only a few weeks of training & a few less beers on a weekend. The truth is, these events are tough & can cause serious, ongoing injuries that may lead to time off work or missing your regular sporting commitments.

So the old saying;

“Prevention is better than a cure”

has a very relevant place at this time of year.

If your planning on competing in an upcoming event & are suffering with a niggling injury, or want to perform at your best, there are important things you need to consider. Physiotherapists are well trained in helping people manage their injuries & get them safely through their events.

Don't be afraid that your physio is going to tell you to miss the event & try again next year. More often than not, with a bit of tender loving care, we can decrease your pain, improve your performance & allow you to complete the event with minimal risk of further injury.

Here are some useful self-help tips on how to manage & prevent an injury:

1. Rest from the aggravating activity & visit your physiotherapist for advice & treatment
2. Gradually work up to your ultimate goal / training level:  Your body needs time to adapt to new demands
3. Complete a proper warm up & stretch before you start training
4. Ice any niggling pains at the end of your training: 20mins with a bag of frozen peas is ideal
5. Visit your physiotherapist for a specific strength & training program

How to start a training regime the right way:

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• Look at the calendar & establish the timeframe you have to work with
• Realistically understand where your body is at & where your body needs to be
• Set SMART goals
• Ask your physiotherapist to conduct an assessment & develop a structured training program
• Start off slow & steady, increasing distances, speeds & intensities gradually each week
• Allow your self at least 1 rest day & 1 cross training day each week
• Join a training group / club in your local area

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Physiotherapy services to manage & prevent injuries:

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• Massage & Trigger Point Release
• Supportive & Proprioceptive Taping
• Dry Needling
• Ultrasound
• Stretching & Strength Programs
• Technique Correction
• Training Program Development
• Manual Therapy
• Diet & Nutritional Advice
• Footwear Assessments & Orthotic Prescription

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