Injuries can slow us down and are very frustrating.
They come and go as they please but there’s a few body management techniques we can implement into our training routine to help minimize the risk of spending time on the sidelines.
Indeed, the same goes for recovery, too.
You will notice a big improvement in your range of flexibility and overall ability to stay fit and healthy by taking on board these top tips.
FOAM ROLLER
When used correctly, a foam roller is perfect to help alleviate muscle tightness and soreness – particularly in key leg muscle groups such as your calves, hamstrings, quadriceps and IT bands.
Foam rolling isn’t one of the nicest experiences around but it can really help increase blood flow and mimic the feeling, somewhat, of a deep tissue massage.
Simply put, you want to try and elevate yourself off the floor and apply pressure on your muscles, moving back and forth, rotating and twisting – finding trigger points to move the area in question over.
Pre and post-workout foam rolling releases muscle tightness and fascia, which is connective tissue that clogs up your range of movement in your body.
It’s also important you stretch before and after rolling!
Use your foam roller to roll away any cycling aches and pains 🤕https://t.co/5L7zeHeWpp pic.twitter.com/mDk0LPDZvJ
— British Cycling (@BritishCycling) April 1, 2017
ICE PACK
There’s nothing wrong with a good old fashioned ice pack.
RICE – rest, ice, recovery and elevation – is the classic recovery process.
But ice, especially, when applied directly to the painful/injured muscle post-training, can help reduce inflammation and nip a potential (acute) injury in the bud before it’s started.
However, use a cloth or tissue between ice and your skin where possible to make you feel more comfortable.
Ice packs are common for most of us but for elite and advanced level performers, the ice bath method is used because you can submerge your body into a lot more ice!
It’s easy to do too. Fill up your bath with ice or jump into an ice cold bucket or bin (many gyms and training complexes have them now).
Ice helps to flush out waste products and lactate acid, as well as breakdown clogged up muscle tissue and reduce swelling.
TENNIS BALL/GOLF BALL
Similar to a foam roller, a hard massage ball (the size of a tennis or cricket ball) can be used to roll into tight muscle groups.
It’s particularly good for getting to those hard-to-reach areas on the glutes and hip joint.
You need to sit and press on the ball, trying to find the trigger points where you will feel your muscles contracting and outright pain.
The beauty with this exercise, as well as foam rolling, is that you can do it in the comfort of your own bedroom. We recommend you buy a workout map to do these exercises on so it’s a more comfortable experience.
Release into your plantar fascia with a tennis ball each morning before you start your day :) #physio #tennisball #massage pic.twitter.com/odG5eiUHYh
— Catherine Chambers (@CChambersPhysio) March 30, 2017
KT TAPE (KINESIOLOGY/MUSCLE TAPE)
These bright coloured strips of tape aren’t just worn for the look of it.
Applied typically on muscles and along ligaments and tendons, the tape rapidly helps to alleviate pain, as well as support and stabilize joints and muscles.
If you are suffering from a minor niggle or injury, KT tape helps to combat pain relief and speed-up the healing process of those muscles affected by pain.
The use of tape can also support the body’s range of motion and provide vital support to bruised and swollen tissue.
Essentially, tape is vital to get muscles kick-started and firing efficiently.
Over a century ago, Muybridge revolutionized the study of muscles in motion.
— Team @ KT Tape (@KTTape) March 30, 2017
Today, KT TAPE takes pride in helping athletes #stayinmotion. pic.twitter.com/paiuOBMYik
COMPRESSION GEAR
It’s all the rage in most sports now and aside from looking good (generally), compression clothing helps to stem the onset of muscle soreness by boosting blood circulation and reducing/removing lactate acid build-up.
Compression apparel, which works effectively when worn on your upper and lower legs, also helps to decrease muscle tissue swelling and improves recovery as well.