Five ways to injury-proof your body
Getting injured is extremely frustrating. It can affect you both physically but also mentally. Not only that, it can also be extremely costly if you need treatment. Here are our top 5 tips to injury-proof your body.
“Prevention is 9/10th of the cure!”
First things first, let’s look at your footwear. Training for a run or trek, is a relatively cheap pastime compared to other sports, so it is worth investing where you can. Instead of picking the cheapest footwear, or the prettiest, or ones that your friend recommends, go and seek professional advice on the correct footwear. The terrain of the event, and your training, will play a factor.
Runners: There are number of specialist running shops that will put you through various screens to ensure you have the most suitable for your running style. These screens can include gait analysis, pressure pad, and manual bio-mechanical assessments.
There is also the debate regarding regular heel strike running and barefoot/minimalist running. The impact forces, and bio-mechanics, vary greatly. Without going into too much detail, if you’re interested in differing your technique then do your research and I would recommend working with a coach. Any change to your technique will affect your body in a different way, so start off slow and build up gradually.
So the shiny new bike you’ve bought is a great investment! The next best thing you should do, is to make sure you get a professional bike fit. If you are a regular cyclist, but haven’t had a fit in a number of years, then you should certainly pay another visit to a professional.
The biggest benefit to a bike fit is comfort, and efficiency. Depending on your level of experience, or nature of the event you’re signed up for, you can go for something a little more aggressive and aerodynamic.
With regard to injury prevention, a professional will take into consideration your goals, body type, age, flexibility, and other factors, to significantly reduce discomfort on points of contact on bike, numbness/tingling, and fatigue.
Regular training puts stresses and loads through our body. Our nervous, skeletal, and fascial systems all have to work efficiently. The repetitive nature of walking, alongside how generally poor the majority of us are at looking after our bodies, means we get areas of tightness and built up adhesions which can lead to dysfunction, inefficient movement, and potential injury.
If money was no object then, most athletes would agree, a massage every day would be at the top of most peoples desirable lists. There are so many benefits in getting regular massage, so if you are training hard then you should reward your body with a regular MOT. If, like most, this isn’t possible then as often as you can afford. A professional will be able identify any potential problematic areas, as well as help with lengthening muscles and improving blood supply.
On top of this, it is highly recommended that you invest in a foam roller, as a maintenance tool, to keep your muscles healthy. This can also be used during your Pre/Post training protocol. (Link to Foam Rolling section). Foam rolling should be part of your daily routine. On the days you are training I would use for about a 45-60 seconds on each area you are targeting. On the days you aren’t training, you can really spend a lot longer focusing on tighter areas and breaking up adhesions within your muscles and fascia.
One area where people fall short is getting enough, or any, strength and conditioning within their programming. There is a lot of divided opinion and poor education around strength training and runners, but it is essential.
Strength and conditioning work should be focused on helping you build strong foundations to allow your training efficiency to improve and will also significantly reduce your chances of getting injured.
If you are unsure what you should be doing, then work with a personal trainer or ask a gym instructor to write you out a specific training programme. Regardless if you a veteran athlete, or a first timer, make sure you start with mastering the very basics.
Focus on glute activation and core strengthening. Once you are able to engage these muscles, your pelvis will be a lot more stable and you will be able to build on these and progress into more specific strengthening. Squats, lunges, and other movements can wait until basic conditioning is achieved.
Linked to this is getting your nutrition sorted out. Our bodies are subjected to significant forces and loads when training, and they increase dependant on the size of the person. With that being said, although a delicate subject, if you are carrying excess ‘timber’ then address your nutrition and cross-train to limit significant weight bearing activity.
To stretch or not to stretch? The likelihood is that most of us don’t spend enough time preparing our bodies to exercise, nor correctly. Also, after a training session we often swap a post-training stretch with a shower and the sofa.
As always, there is a divided opinion on how/when/why to stretch before and after exercise. Again, this will vary from one person to another. A popular pre-training protocol is to grab a foam roller and spend about 10 minutes increasing blood flow and oxygen throughout the body, and to open up some neural pathways. This is then followed with some spinal mobilisation exercises to free up the spine (link through to section). This is particularly important if you are in a seated for long periods of your day in an office or a car.
This is the time to then add some dynamic stretches to your repertoire of preparations, if you find it works for you. Two exercises that work well are walking lunges, and leg swings. When it’s time to start, slowly ease into it.
Once you finished your training, a cool down is essential. Grab your foam roller and massage your legs. This will help with blood flow and reduce your DOMS (Delayed Onset of Muscle Soreness). Following your rolling, static stretching is the final ingredient as your muscles are now pliable. Focus on all your major muscle groups, hold for a minimum of 30 seconds whilst breathing and relaxing into the stretch.
The quality of your session is more important than the quantity. So if you only have a spare 60mins in your day, you are better of spending 10mins before and 15mins after looking after your body than by solely training for an hour.
This is one of the most overlooked aspects to training. Correct rest and recovery are as important as any aspect of someone’s training. Over training is one of the most common causes of injury. The best way of enforcing rest within your week is to get organised. In fact, you should map out your week ahead so you know when you are training, strength work, foam rolling, resting, etc…
If you are training for a specific event and increasing mileage weekly, then don’t forget to have a recovery week every 3-4 weeks. Allow your body to recover & repair. A recovery week consists of a reduction in the intensity and duration of your training. The amount reduced is dependant on the individual and what phase of training you are in.
Ensure you are getting at least 8 hours of sleep per night. Avoid caffeine after 4pm in the afternoon as it can stay in your body for 6 hours, so will affect the quality of your sleep. Also look at your night time routine, you shouldn’t be watching TV or be on your phone within 30mins of going to sleep. The electrical stimuli will also significantly affect the quality of your sleep.