Prevention Is Better Than a Cure
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.
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:
- Rest from the aggravating activity & visit your physiotherapist for advice & treatment
- Gradually work up to your ultimate goal / training level: Your body needs time to adapt to new demands
- Complete a proper warm up & stretch before you start training
- Ice any niggling pains at the end of your training: 20mins with a bag of frozen peas is ideal
- Visit your physiotherapist for a specific strength & training program
How to start a training regime the right way:
- 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
Physiotherapy services to manage & prevent injuries:
- Massage & Trigger Point Release
- Supportive & Proprioceptive Taping
- Dry Needling
- Stretching & Strength Programs
- Technique Correction
- Training Program Development
- Manual Therapy
- Diet & Nutritional Advice
- Footwear Assessments & Orthotic Prescription