Emily is a Physiotherapist on the Gold Coast who works with athletes of all levels. Emily has also been a Surf Ironwoman for over 10 years and has been very injury-prone throughout her career. This has led her to have a passion for rehabilitating acute and chronic injuries, providing effective pain relief and improving performance at all levels.
Below, Em shares her top tips on reducing the niggles to beat the aches:
From professional athletes to weekend warriors, injuries can be a major setback. Ever found yourself with constant niggles, sore muscles, or always tired from training? Here are five essential tips that can help keep you on track toward achieving your fitness goals.
1. Warm-Up and Cool Down
One of the most effective ways to prevent injuries is to incorporate a warm-up and cool-down. A good warm-up increases the blood flow to your muscles, readying them for the demands of training. Your warm-up should include dynamic stretches, light cardio, and sport-specific movements.
Cooling down is also crucial as it lowers your heart rate, promotes recovery, and reduces delayed onset muscle soreness (DOMS).
2. Strength Training
Building strength is crucial for injury prevention. Strong muscles, tendons, and ligaments support your joints and improve mechanics. Include full-body exercises and focus on injury-prone areas, like your lower back and shoulders!
If you've seen a Physio before... do your rehab exercises! Trust us. It makes a huge difference in reducing pain and preventing injuries from recurring.
3. Functional Mobility
Functional mobility prevents injuries by allowing your body to move with precision. Good mobility means your joints and muscles work well together. It improves movement patterns and reduces stress on any part of your body. It lowers the risk of acute niggles and chronic overuse injuries.
For example, surf athletes need good thoracic mobility for swimming and paddling. It can improve stroke efficiency, optimise technique, and increase reach. Adding exercises to improve thoracic mobility can improve movement and reduce pain.
4. Avoid Overtraining
I have been a victim of this, but it's easy to get caught up in the excitement of becoming fitter and stronger. Overtraining can be a very common culprit behind many injuries. Pushing your body too hard without enough rest can cause fatigue, muscle strain, and a decrease in performance. It can also lead to chronic injuries like stress fractures or Relative Energy Deficiency Syndrome (RED-S).
Signs of overtraining include persistent muscle soreness, irritability, and a drop in performance.To avoid overtraining, listen to your body. Your training should balance intensity, volume, and rest. Incorporate rest days into your weekly schedule, and don’t be afraid to take it easy if you’re feeling worn out.
5. Rest, recover, and listen to your body.
Rest and recovery are as important as the training itself. Your body needs time to repair itself. So, don't ignore its signals. If you're feeling sore or exhausted, it might be a sign that you need more rest. Add foam rolling, hot/cold pools, and massages to your recovery routine. Getting enough sleep is also crucial, as it's when most of the body's repair processes occur.
Pay attention to signs of overuse. These include persistent soreness, fatigue, or decreased performance. If something doesn’t feel right, don’t ignore it. Take a step back, assess the situation, and give your body the time it needs to recover.
Bonus: Sometimes, you can do everything right... but get unlucky!
Even with the best prevention strategies, injuries can still happen. Whether it's a rogue wave, a pothole, or bad luck, know when to see a health professional. Ignoring an injury can lead to more serious problems down the road. If you’re unsure about the severity of an injury or if something doesn’t feel right, don’t hesitate to seek help!
Early intervention can make a big difference in your recovery. If you find yourself in this position, you can find me at Enhanced Physio in Southport! @enhanced.physiosouthport
See you on the water!
-Em xx