The Blog

Common injuries and how to prevent them

Many of the sports we love are of a repetitive high impact nature so injuries are all too common.

So we can continue to enjoy our sport it’s important to remember that it is easier to prevent injury than to treat it .

Here, therefore, are some tips to keep you fit as well as some general recommendations should things go wrong.

Now I’m no expert in biomechanics but I do know that pronotion, the three dimensional roll of the foot, puts a lot of extra pressure on the joints and can lead to injuries such a shin splints, runner’s knee and heel pain (plantar fascilitis).

Winter training run

Having the right footwear is key. We use Footdisc to assess your foot type and gait and can advise on whether you may need trainers which offer a little more cushioning support or guidance and/or shock absorbing insoles or heel pads.

Blisters can also stop you training so help to prevent them by choosing high wicking socks that pull the moisture away from the foot (five times quicker than a cotton sock). We highly recommend Hilly TwinSkin as they help prevent friction, too.

Over training is another danger. Progress gradually by a maximum of 10% a week and take it easier every fourth week – rest and sleep are an important part of training.

Make sure you stretch before you exercise and warm down afterwards.

And mix up your training sessions to work different muscle groups rather than putting strain on the same areas all the time. Consider investing in a foam roller – many athletes swear by them which is why we stock Fitness Mad products.

Another tip, if you’ve had injuries in the past, is to continue to do the rehab exercises you were given to prevent a reoccurance.

graham spencer sports massage 3

Sports massage can also help. It can release tension and restore balance to muscles, accelerate recovery after training and help keep you injury-free.

But if you do get injured think RICE – rest, ice, compression and elevation – depending on the injury, and then rehabilitation which may require working on your core strength, stretching and massage. Cross train – swimming and cycling are excellent – until you are pain free before resuming your normal training.

If problems persist, do get professional advice as you’ll want to get back to what you enjoy sooner rather than later for your own quality of life. I’ve heard good things of Latham House, Melton Foot Clinic, sports massage therapist Graham Spencer and Melton Mowbray Physio and Sports Injury Clinic but do ask around for recommendations.

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