Don’t skip the recovery!

It is the time of year when we typically want to make ‘a new start,’ (though I’m not sure why we feel the need to wait for a particular date?). For many, thoughts turn to new physical and mental challenges. Beginners and seasoned keep fitters alike often set goals for the year ahead. But best laid plans can be spoiled by injury; injury that can often be avoided.

It’s a fact of life that injuries happen. Some of the most obvious causes are things such as falls and impact injury. But many causes are the result of less obvious reasons for example, poor training plan or technique, too much too soon resulting in exercise induced muscle damage (EIMD). Take the time to advance your training. Do not be tempted to over-train. Schedule in easier days and stick to it. The effects of exercise are accumulative, so it is not just about a single day’s session. Listen to your body. If you are feeling unwell, cut back or stop. For most of us missing a day or two will make little difference to your overall gains. In fact, by not listening to your body you risk longer injury recovery times.

Sometimes overlooked are changes in environment, for example, suddenly starting to train over different terrain. If you have always trained on road, a sudden change to cross-country should be avoided, especially when the ground is soft. Similarly with new equipment, long sessions are not really the time to bring out those new training shoes.

Exercise can induce temporary muscle damage and one of the most overlooked injury prevention practices is ‘active recovery.’ Active recovery includes such things as, low intensity exercise, movement, and massage, and is essential to allow the body to fully recover.

Massage helps recovery by its ability to reduce the mechanical overload on fundamental muscle fibres (Weerapong et al., 2005), brings about a sense of well-being (Field et al., 2005) and reduces the effects of inflammatory cells (cytokines). As a massage and movement therapist I can assist with recovery and ensure soft tissue is in optimal condition to help avoid painful physical and psychological issues enabling you to get the best from your training plan.