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New year fitness – reducing injury risk

New Year’s Resolutions result in a wave of people wanting to get more active.

After all the excess that December and Christmas bring, January is often the time people try to shed a few pounds, get back in shape or change their lifestyle for the better. Trying new sports and activities can be a great way to boost your self confidence and learn new skills.

Unfortunately for some people this sudden change in activity could result in injury. For the inexperienced who haven’t exercised in a while, sports injuries can be common and sometimes it feels like you are picking up niggles and strains on a frequent basis. It is one of the many reasons that we have people contacting us for physiotherapy services in Sutton Coldfield.

As we head into the festive season and the end of 2018, we have some great tips to help reduce the likelihood of picking up an injury in the New Year. There are some basic things that you can do to help:

Warming up makes all the difference

Before you start any kind of physical activity we recommend a 10 minute dynamic warm up. Prepare the muscles, tendons, joints and ligaments with warm up movements that mimic those you will be using within your workout.

Stretching and a light cardio warm up will also allow the blood to flow to your muscles. Body temperature will rise, which enables your body to cope with vigorous exercise. Warming up is an important activity that helps to reduce injuries, niggles and strains.  Injury risk is significantly reduced when a proper warm up is completed.

Invest in appropriate running shoes

Here at React Physiotherapy we are able to complete a running gait analysis that will highlight particular tweaks that can be made to your running style that might be contributing to your specific injury. This also includes recommendations for appropriate running shoes.

Investing in the right running shoes will pay off both in the short and long term – by reducing injury risk and recurrence. Speak to React Physiotherapy for professional advice on the type of shoe you need for the activity you are participating in.

Realise your limits and be realistic

One of the reasons that we see injuries at the start of every year is due to people not managing their expectations properly.

If you are completely new to exercising or haven’t done it in a while, it is very common to think you can do more than you’re capable of. Set a realistic goal and a time frame for what you want to achieve. Whether you are wanting to tone up, prepare for a marathon, or simply be more active. You aren’t going to go from couch to 5k in a week and overexerting yourself without appropriate preparation could result in injury.

Reducing injuries in the New Year

After the glitz and glamour of Christmas, we often feel that we have over indulged and need to get our New Year’s Resolutions started.

Getting fit, losing some weight and undertaking regular exercise are all common goals.

Without proper planning you are at a heightened risk of injuries which can not only set back your efforts to achieve these goals, but also curb your motivation as well, so follow these tips and reduce your chances of picking up niggles and strains in 2019.

For more information on how React Physiotherapy can help you reduce the risk of injury call 0121 227 0500 or book online today.

New year fitness - reducing injury risk

 

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