Fiona’s 5 Tips for Getting in to Exercise

Been Inspired by the Recent British success in Sport?

Thinking of dusting off those trainers to get fit?

Follow Sports Medicine Partners 5 tips to help you get started.

Take your time to build up: This is one of the most important factors to consider when starting. Too many people do too much too soon. This leads to either stopping what they started as it feels too hard, or potentially getting an injury. Bodies, joints, muscles and tendons need to slowly adapt to stress and load placed upon them.

Key Message: Do small amounts of exercise initially and make sure you have a day off in between exercise days when starting out, then gradually increase the amount and frequency over a period of time.

Footwear: Depending on what sport you are doing footwear can be important. If you are taking up running for example and your trainers are very old (greater than 12 months – even if they have not been used) then I would definitely suggest a visit to a running specialist shop where you can try a variety of shoes by running on a treadmill to get a good idea of what feels best for you and advice from a specialist who understands footwear.

Key Message: Ensure you have the correct footwear for your sport. Seek advice from specialists.

Strength: Unfortunately, sometimes even with a gradual start to a new exercise programme we can get niggles or injuries. There is now clear evidence that runners performing regular strength training will reduce injury rates and also improve running economy.

Key Message: Seek advice from professionals such as physiotherapists specialising in sport, or strength and conditioning coaches to give you advice on how to not only reduce your injury risk but also improve your performance in sport.

Warm up: Warming up advice has significantly changed over the years. The focus of the warm up is to prepare the brain, the joints and the muscles required in your sport. This will improve your performance right from the start. There is more detailed advice on runners warm up on our blog page on our website www.sportsmedicinepartners.co.uk.

Key Message: Before you start your exercise spend some time moving your joints and muscles through the range of movement required for the particular sport you are about to do. Don’t hold and stretch but rhythmically move slowly and smoothly through the range.

Stretching: Stretching has become a bit of a taboo subject in recent years. Should we or shouldn’t we stretch? There is no direct link that stretching will prevent injury but it is important to maintain good mobility in the joints required for sport.

Key Message: After exercise has finished stretch the key muscle groups and joints that have been working hard. If you are not sure what is best give us a call at sports medicine partners and we can advice.

For more advice contact us at the clinic where our expert Physiotherapists will be happy to advise.