Sitting at a computer daily in a poor posture can cause significant misalignment, injuries, and pain. The top of your screen should be at eye level, knees and ankles should be at a 90 degree angle with the chair fully supporting your thighs. Feet flat on the floor with shoulders relaxed, and the forearms should be parallel to the floor.
Tip- fold a medium sized towel in half length ways, roll it up tightly and place this in your lower back, this will support your lumbar region and take the pressure off your upper and lower back,
Running places alot of stress on your body due to the compressive forces involved. It is advisable to have one rest day a week, and be mindful of the condition of your trainers. They should be changed approximatly every 4-6 months depending on your level of activity/training.
Rest days are just as important as workout days. It is during these rest days that your muscles grow, change and repair. Make sure you are not training the same muscle groups two days in a row.
Research has shown that performing a static stretch on a muscle that is being used to lift can in fact cause a significant strength loss. A good alternative is to do mobility exercises.
I cannot stress how important it is to have the bike checked over by a specialist bike fitter. This is to ensure that the correct postural alignment is in place on the bike. A lot of injuries have been caused from incorrect alignment of the pedals, handlebars and the seat.
Tip- to elevate stiffness in the lumbar spine and hips, try stretching these recommended areas.
Hip flexors, Gluteal muscles, Quadriceps and IT Band
90% of swimming injuries are found in the shoulder, from repetitive movements. Incorrect technique can also predispose the swimmer to injury. A poor stroke mechanic, applied in freestyle or “front crawl” are often the cause of shoulder problems. The arm pull in butterfly and breaststroke can cause stress syndromes in the elbow. The specialized kick in breaststroke can cause injuries in the knee.
Correct technique, mobility exercises and a good stretching routine can reduce injury. Also, when swimming, ensure you are turning your head and breathing both sides, rather than breathing on one side only. In addition, over extending your neck whilst swimming can cause injury.
Make sure you look after your feet and be mindful of your walking boots/shoes. Also ensure that you are careful where you place your feet, especially when you become tired.
When walking uphill, move in a zig-zag configuration. Keep step stride shorter. When coming downhill keep knees slightly bent and again walk in a zig-zag if possible.
This will reduce the stresses on your shins, knees, hips, and back thus preventing injuries.
Tip- when finishing your training roll a tennis ball under the foot slowly to release the plantar foot muscles.
For more information please contact Leanne Richardson - 07876191602