Our tips to dealing with and preventing injuries

Injuries and Niggling Pains When you get a niggling pain, it’s your bodies warning sign telling you something is wrong and you need to get it sorted. If you leave it un-treated, what was just a niggling pain will turn into an injury the more you exercise. Exercising through niggling pains causes the imbalance in your body to become stronger and eventually you will create a worse problem with a wide range of symptoms

The most common injury and niggling pain is the lower back and hip region. Un-treated, this causes a lot of other problems in your body and life:

  • Burning and tightness across the lower back and up the spine
  • Chronic pain through the top of the hips
  • Shoulder pain
  • Neck pain
  • Sciatica (chronic pain through the hip and down the leg)
  • Depression and anxiety
  • Slow digestion (which causes weight gain)
  • Tennis elbow
  • RSI in the wrists
  • Chronic fatigue!

How to reduce injuries and get rid of niggling pains

REST
The most important thing is REST & RECOVERY!
Rest is just as important as training and eating right. If you don’t have at least one rest day a week your body becomes fatigued and can’t recover properly. Long term this impacts your training, sometimes to the point you need weeks or months off to get yourself right.

MASSAGE
When you train hard or do a lot of reparative exercise, your body becomes tired and fatigued. This causes your muscles to become very tight and go into permanent contractions which leads to bad muscle pain, more common in your lower back. Seeing a massage therapist regularly (4-6weeks) will significantly reduce tightness, stop injuries from occurring, give you a quicker recovery after working out, reduces stress and helps you stay pain free.

HOT EPSOM SALT BATHS
Epsom salt is not actually salt but a naturally occurring pure mineral compound of magnesium and sulphate. Magnesium plays a number of roles in the body including reducing inflammation, helping muscle and nerve function and helping to prevent artery hardening. Sulphates help improve the absorption of nutrients, flush toxins and help ease migraine headaches. You can purchase Epsom salts at the supermarket in the first aid section for around $6-$7. Use as the box directs at least once a week to get the best results for your recovery.

YOGA AND STRETCHING
Yoga is the best medicine for preventing injuries and aiding muscle recovery and repair. When the muscles and surrounding tissues are lengthened and relaxed during yoga, it creates more room for blood to flow. This in turn attracts more oxygen to the area helping muscles to heal and grow, making them more effective for your next workout and less sore in everyday life. Yoga also helps to flush lactic acid from the system (the stuff that gives you muscle soreness after a workout). The squeezing and releasing motions the yoga postures invite the good stuff in and push the bad stuff out. With proper stretching, recovery can be enhanced, as well as preventing stiff and sore muscles. Stretching before a workout (dynamic stretching) helps to rush nutrients to the muscles and it also allows the body time to prepare for exercise. Stretching after a workout helps to relieve the body of muscle soreness and stiffness. Stretching after exercise also helps to flush out waste products from the muscles.

PRESSURE POINT TRIGGERING
Muscle knots or “pressure/trigger points” are small patches of super contracted muscle fibres that cause aching and stiffness. They can affect performance of the whole muscle, spread pain to adjacent areas, and even cause other trigger points. They seem to be a major and often unsuspected factor in common pain problems like low back pain and neck pain. And most minor ones are self-treatable. You can use a pressure ball, reaction ball or even a tennis or cricket ball to get deep in the trigger point until it releases. BodyFit boot camp sell trigger point balls if you’re interested in purchasing one