Saturday, February 1, 2014

Using self massage techniques to prevent sports injuries

Injuries from sports can be minimised, if not prevented.

Stretching and warming up and down (i.e. before and after sports) are an important part of this. As is what they say about getting massages quite often to soften any muscles that may have become tight from continuous activity.

It's not easy and affordable to always go see a masseur, so here are some self-massage techniques that you can use to minimse your sports injuries at home and while you're travelling. These are from Rees Thomas, Physiotherapist from Rowville Physio in Melbourne*.

It involves the use of foam rollers and trigger balls, which are tools often suggested by Physiotherapists. You'll find heaps of videos on Youtube, but here are a couple of examples for you. Though of course, please take extreme care when conducting these exercises and see a Physio for any expert advice you may require.

Foam roller video

Trigger ball video



Why self-massage?
  • Reduces muscle fatigue, tightness and imbalance
  • Assists with recovery
  • Improves muscle awareness

When to self-massage
  • During heavy or increased training
  • Recovery days
  • Pre and post competition
When not to self massage
  • Acute injury
  • Inflammation, pain, bruising/corks
  • Skin conditions including rashes, cuts,
  • open wounds, blisters, ulcers
  • Fever, infection, illness
References:
* Rees Thomas, Physiotherapist from Rowville Physio, http://www.rowvillephysio.com.au/staff2.html


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