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Reconditioning after a Winter in Hibernation
Winter is over (hopefully), Spring has sprung and Summer is beginning to peep out from behind the odd southerly. Summer sports have dared show themselves and new injuries are about to be felt.
Top 10 ways to help you avoid these injuries
1. Ideally you should have made an attempt to maintain a base level of fitness over winter by some other means.
2. Ideally you should also attend regular sessions of pilates or body balance type classes / or have a program you follow.
3. Ideally you should have good posture at work and with activities of daily living to help avoid low-level repetitive stresses on you spine and muscles.
4. Ideally you should have a good diet and maintain good levels of hydration throughout the day.
OK, so you have not been too good at ticking these off so far, what can you do?
5. You should begin now with a graduated exercise regime to build up a base level of fitness. This could initially involve walking, swimming, cycling or running dependent on your personal preference. The intensity of the exercise should be guided initially by being able to have a conversation whilst exercising – swimming excepted!
6. This regime should also include a structured stretching routine and also incorporate a warm-up / warm-down (see link on our site)
7. You should ensure that you increase your calorific input and hydration once you begin to step up your training. If you wish to loose weight and tone up, then maintain your usual dietary habits, as you have increased your output. If this does not have the desired effect then you should get some nutritional advice from a medical professional.
8. If you are running then you should ensure that you are in the correct shoe for your particular foot type to avoid unnecessary strains
9. Give yourself a chance to recover between sessions by beginning with 1 day on, 2 - 3 days off and progressing to 1 on, 1 - 2 off, before increasing up slowly to 4, 5 or 6 days a week. I would suggest always having at least 1 rest day. I would also mix up the cardiovascular workout by varying the intensity of each workout and also using cross-training to help prevent repetitive injuries.
10. If you are feeling any niggles whatsoever, you should get these checked by a physiotherapist early to help ensure that they do not hinder your summer season.
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