Are You Fit 2 Race? Performance training and wellness

Getting your recovery on track

 

If you are still unsure of the best way to manage your injury, or if you can’t find the right information for you, then why not use our interactive service and get specific advice to your condition.

Complete the question form with some details of your injury and fit2race will get back to you to help further diagnose and put you in the right way to recovery
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FAQ

I keep getting muscles stiffness and soreness after training, what can I do to eliminate it?

Muscle soreness and stiffness could be either muscle fatigue during training or down to over exertion or bad technique. If you make sure you go through a thorough stretching and mobility programme after your training session this may help. Follow this with a hot shower to start with as this helps circulation which in turn brings fresh nutrients to the muscles that help them recover. There is a massive benefit also in switching the temperature at the end of your shower to Cold for a few seconds. This effect will be similar in a way to a plunge or ice bath.

If neither of these help then it is worth re-addressing your technique when training the muscles that become sore after training. If you are unsure of technique ask an instructor or speak to fit2race.

I turned my ankle when running, and it is very painful and swollen, what should I do?

Ankle sprains are one of the most common injuries in any sports or training. There are lots of little ligaments and tendons around the joint which take a lot of load, when there is some distraction the stress loaded on them is too great and they give way and tear slightly. The level of damage is hard to diagnose initially with indication often dependant on pain. The first Instance care should follow the ICER approach that is detailed in acute injury management section.
Once swelling has subsided and any bruising has developed then you should begin working on mobility of the ankle taking it through the ranges of movement without load, then with load, and gradually back into full function, it is worth thinking about a proprioception programme and some appropriate rehab / strengthening exercises focussing on the stability, strength and integrity of the ankle to prevent re-occurrence.