Injury Prevention Strategies Massage - Self massage – foam roller, Pocket Physio, tennis/golf ball, spikey or trigger balls - massage into quadriceps, hamstrings, gluteals, calves, lower back - before and after walks or exercise sessions. - Remedial or Sports Massage
Injury Prevention Strategies Stretching – Static / Dynamic When? - after gentle warm-up - before and after training What? - Long / Short Calf, Quadriceps, Hamstrings, Gluteals, Hip Flexors, Posterior Chain How much? - 3 x 30-60 sec holds
Strengthening - High Repetitions to train muscle endurance - Aim for muscle fatigue = “burn” - Train muscles used during walking up and down hills and steps: - gluteals - quadriceps - hamstrings - calves
Injury Prevention Strategies Gluteals / Hip Abductors
Injury Prevention Strategies Squats / Lunges - body weight or weighted
Injury Prevention Strategies Step Up – Front or lateral Leg Press – Double and Single leg
Injury Prevention Strategies Calf Raises – double or single leg, bodyweight or with weights, on a step or ramp
Injury Prevention Strategies Taping / Bracing - May provide - compression - stability - assistance with patella tracking - unloading of tendon, fat pad - Rigid tape vs Kinesio / Rocktape - Depends on injury history
Injury Prevention Strategies Walking Poles – are they beneficial? - supports weight and relieves stress on ankles, knees, hips and lower back by approx 20-30%. - provide extra stability on uneven ground or when crossing streams. - helps to engage core and postural muscles.
Recovery Most neglected part of training & competition Poor recovery → fatigue & ↓ performance Recovery options - Sleeping / Relaxation - Nutrition / Hydration - Massage - Stretching - Ice Baths / Hot-Cold Contrast Therapy - Compression Garments eg. Skins - Active Recovery / Rest Days
Your consent to our cookies if you continue to use this website.