It’s that time of the year again when there is a dash for the gym, treadmills and fitness classes alike to try and get a head start on the goals set for 2020. After a couple of weeks of indulging in the festivities, as well as some well needed time off with family and friends, the new year brings a clean slate.
If you are (or know) somebody who has been suffering with long-term pain or have had a recent niggly pain which is just not going away, why not get booked in an see your local chartered physiotherapist and get the new year of the a flying start?
If you seek the right health professional, act early and invest in yourself; it could make all the difference to your recovery. Our physio Aidan Slattery, has jotted down some tips of how our team could help you this January.
Prevention Is Better Than Cure
Seek help! Always try and see the relevant health professional to help you reach your goal. The biggest mistake I see people make is seeking out a trainer and then, for whatever reason, they begin gung-ho and push too hard, then training stops and goes on hold.
Having worked within a number of elite teams as both a physio and a strength and conditioning coach, I suggest when you begin your training that you seek out a chartered physiotherapist who can help with any issues as soon as they arise and try to work both together in tandem.
Elite athletes will have all this in situ but it always a good reference point on what is good for you, no matter whether you are a top level GAA player or simply training for the couch to 5k.
Progressive Overload
A very simple yet effective way of reducing injury risk is load management. What this really means is planning out your schedule at the beginning of the week and making sure you are doing the right dosage of training (e.g. mixing up your sessions and ensuring your training is rounded).
I like the idea of the couch to 5k simply because it starts slowly and progresses you week by week. The biggest risk factors for injury in January tend to be just doing too much, too soon. A good rule of thumb is to aim for a 5-10% increase in exercise load (e.g. weights or endurance) per week.
If you are training by yourself, it is important to pay extra attention to simple things like sleep, diet, mood, fatigue and muscle soreness.
Listen to your body on a daily basis after you have set your plan and if that means cutting a session due to fatigue or lack of sleep that is fine to do so. Sometimes a relaxation session or sports massage may be more beneficial in the long run. It is important to try and stick to the plan you have set out at the beginning of the week and progress by a week by week basis!
Invest In Yourself
One of the best nuggets of wisdom I have received is to make sure you invest in yourself!
Are you somebody who constantly puts friends and family members, work commitments, travel, shopping, etc. first? If this sounds like you, why not try doing one new thing per week for yourself that can help improve your daily life and your general well being?
This could be something as simple as signing up for that gym membership, taking a spa day or even booking into your local chartered physiotherapist to get rid of that back pain “that can’t be cured or the niggly shoulder pain that won’t go away”.
Seek out your local health professional and invest in yourself this 2020!
Some other things physiotherapy can help with:
Provide you with an individualised rehab or prehab program
Soft tissue or sports massage to boost recovery from muscle fatigue
Help improve your performance by addressing deficiencies
Pre-season screening
Manage your injuries in a timely fashion
Relieve pain so you can return to your activities quicker
Quick diagnosis and action plan
Provide continuous and ongoing care to keep you doing the things you love
References:
NHS: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
