Tag Archives: injury
Injuries are a risk of exercising. When you do become injured, how do you best recover from that sports injury?
It is easy to injure yourself when exercising in the gym. Here are some tips to avoid injury and make the most out of your workouts!
I have injured my shoulder in the past and it is injury prone. What can I do to avoid further shoulder injury?
There is nothing worse than a shoulder injury...this can prevent you from performing nearly all upper body resistance training. It is very important to ensure that you train in a safe manner in order to avoid further injury.
I actually train a handful of people with shoulder injuries (they are really common...particularly chronic ones in older clients). This is because the shoulder is an extremely unstable joint.
The main things to watch out for in an injury prone shoulder are overhead exercises (eg. shoulder presses) and shoulder isolation exercises (eg. side lat raises, front raises etc.).
Rotator cuff exercises using a resistance band can be extremely effective in building up the supporting muscles of the shoulder joint in order to avoid further injury. In addition to this, certain back exercises that recruit the rear deltoids (eg. lat pulldown, pullups, seated rows) may further assist the stability of the shoulder joint.
I highly recommend that you have a professional personal trainer prescribe a safe and effective program for you. For more information on my personal training services, click here.
I recently took up running after a break of several years and am finding that my shins begin to ache partway through a run and remain sore for some time afterwards. What causes this and what can I do to fix it?
It sounds like you have a case of medial tibial stress syndrome, commonly known as shin splints. This is a frequent problem with runners, especially those new to running or those who have had a long break from the sport.
The cause may be one or more of several things, including tight calf muscles, overpronation (excessive rolling in) of the feet, poorly fitted or old, worn out shoes, or being over-enthusiastic about training and doing too much too soon. Running on hard surfaces or doing a lot of hill work can also contribute to the problem.
If the pain is severe, you need to take a break from training for at least a few days and apply ice to your shins regularly to help reduce inflammation. A visit to a sports physio would probably be a good idea too.
Once your legs have recovered, there are a few things you can do to minimise the chances of shin splints recurring:
- Warm up thoroughly before running - a good 10 minutes of walking, then ease into the run.
- Don't increase distances too quickly or suddenly add a lot of hill work to the training schedule. Gradual build up is the way to go. The usual recommendation is to increase total weekly kms by no more than 10% each week.
- Apply ice to the shins after running.
- See a podiatrist - faulty biomechanics may be contributing to the problem, and orthotics might be required.
- STRETCH....especially the calf muscles, both the Gastrocnemius and soleus. Warm up, stretch gently, then run, then stretch again afterwards. Every time.
- Run on softer surfaces – try to avoid concrete and go for gravel or grass or a proper athletic running track.
- Work on strengthening your shin muscles – ask a trainer or physiotherapist for some appropriate exercises.
If the problem returns, you again need to rest and apply ice regularly. Pushing through will only make things worse.