If you are just starting out where fitness is concerned, or are returning to sport after a lengthy absence, there are a few things you can do to help ward off injuries. Ethos Health physiotherapist Dave Naylor has these essential tips for doing the right thing by your body:
1. Good Wheels (Footwear) – don’t create a whole new body in yesterday’s shoes. Your feet and lower limbs will thank you if you give them a good supportive shoe.
2. S-T-R-E-T-C-H – muscles get tighter as we get older and as we exercise. Stretching assists in relieving this tightness. Get in the habit of stretching between sessions, with 30-second holds a good starting point.
3. RICER (Rest Ice Compression Elevation Refer) – if you are starting to get pain during and after exercise, apply some ice straight after exercising. And if your pain or stiffness is simply not going away, do the Refer thing and consult a health professional sooner rather than later.