Featured Posts

Top Tips To Avoid Lower Leg Injuries

February 28, 2019

1/10
Please reload

Band On The Run

February 18, 2018

 

If your spine is inflexibly stiff at 30, you are old. IF it is completely flexible at 60, you are young - Joseph Pilates.

 

You know that rubber band that’s been left unloved on your desk for a couple of months? Yeah, you - I know it’s there, and I want you to know that it needs your attention.

 

You see, the muscles in your body are like rubber bands - if you left one without a flex for a while to give it a slight push, CRACK: goodbye Mr Elastic.

 

Alright, I’ll accept it - I’m being a bit dramatic, but you can seriously damage yourself without a stretch and foam roller program which has been set by a qualified professional. Your mate Dave at the gym who can bench press elephants probably isn't the best person to advise a runner how best to stretch and roller! 

 

I know that warming up and cooling down doesn’t seem much of a priority in the shadow of aesthetic improvement, diet and overall fitness, but, trust me, it’s definitely worth the time.

 

Here are some benefits of doing yourself a favour either side of exercise:

 

Foam Rolling

 

It’s that cylinder-shaped pad often left lonely in the corner of your living room or under the stairs, but its benefits include:

 

1.    Breaking up muscle adhesions:

Foam rolling releases trigger points when you’re feeling tender from a long run, and this can ease tight, sore and painful muscles which can be caused by tight connective tissue.

 

2. Being the Messi to your body’s defence:

Your body goes more defensive than West Brom when you’re stretching a cool muscle - this stops you going full motion when you’re on the move. Foam rolling will engage your muscles to make sure you get everything from the coming exercise.

 

3. It’s Alkali:

Lactic acid build-up is reduced by using this piece of equipment - it’s a great way of removing that pinch on the next 10k.

 

If nothing else, take this from me - a roller will keep you injury free for longer meaning you can train better and more consistently.

 

Stretching

 

1. You’ll Get More Out of the Next Session:

It might seem that flexibility is for Yoga fans but stretching will give you better form in any workout - deeper are the squats, more complete is any curl and faster is that last effort. Let’s stop pretending to ignore that niggle in your calf: banish it!

 

2. It Improves Your Posture:

We all feel great when we’re sitting up straight at the day job, and tight muscles play the part of weak muscles well enough to win an Oscar - when you’ve not stretched, you’ll compensate by relying on other muscles and slouching.

 

3. Placebo:

I won’t pretend stretching gets rid of any chance of injury, but it helps prepare the body for the activity ahead, enhances recovery and a return to normal state after exercise and helps you to focus on proper positioning during exercise - in anything from a jog round the park to 2 hours in the gym.

 

Let’s make foam rolling and proper stretching as important as that post session protein shake or beer (alcohol free obviously!) - you’ll thank yourself for it when you jump out of bed the next day.

 

Also, if you don't know how to stretch, warm-up, cool down or use your foam roller - ASK FOR HELP! There are lots of people who don't know how to do it so don't feel embarrassed to find someone that can help you out - and as ever if you have any questions please get in touch.

 

Rob, Norwich’s Sport Performance Guy

 

For more top tips and performance enhancing posts, like us on Facebook!

Please reload

Open:

Monday - Thursday: 7.30am-10.00pm

Friday: 7.30am - 9.00pm

Saturday & Sunday: By Request

Focus 4 Fitness:

St George's Works
51 Colegate
Norwich
Norfolk

NR3 1DD

07904975084