Hello and happy Valentines! Hope you’re all having a lovely day whatever you’re up to 🙂
Today I thought I’d write a bit about injury prevention, since I had one of the sorest sports massages ever this week. I’m no stranger to physiotherapy, having gone through various rounds back in my running days, but I hadn’t realised that lifting weights meant I’d still need regular sessions.
So this week saw me at SPEAR at Aberdeen Sports Village. I’d been having some problems with tight quads and wanted some help loosening them off. An hour later, with some tears shed, my quads and calves were considerably less painful and I had been given lots of advice for how I should be looking after my muscles going forward.
The first bit of advice was pretty obvious yet I’d been completely avoiding doing it -warm up! As I’m a morning gym-mer I want to get in and out as quick as possible so warm up on leg day tends to be a super quick couple of body weight squats and lunges….So now I’ve got to incorporate a longer cross trainer or treadmill warm up, ~10 minutes at moderate pace should be enough – no stair master allowed for warm up 😦 then some static stretching. Whilst normally static stretching before exercise is for the most part a no-no, my quads are so tight I’ve been advised to do a couple of quad stretches before squatting.
The next bit of advice was to use a hot tub or sauna afterwards, hmm,looks like my morning gym sessions are going to have to be a whole lot longer, so I’ve decided to compromise and use a hot water bottle when I get to work, will let you know how I get on with that.
The last bit of advice – foam rolling! I do usually do this but didn’t have my own roller at home, I’ve now bought this one:
I got mine in DW Sports for about £25
It’s scarily hard and the pain when I roll over knots in my calves and quads can be really intense but I’m hoping being able to do more of this at home will help with the tightness. Will give it a go for a couple of weeks and write back to let you know if the roller is worth the pain! Hopefully putting all of these things into practice will save me from letting my quads get so tight I do myself an injury.