01/01/2025
💥ASM’s TOP TIPS FOR 2025💥
🎉Happy New Year and welcome back to ASM 🎉This is a revamp of an old post I did with it being that time of year again when people kick start new exercise and movement plans, return to training after a short break or focus in on those 2025 goals. Below are a number of tips to help you to reduce the bodies chance of pain or injury in the weeks, months and year ahead.
Progression is key 📈 - take time to understand your starting point. Overtraining “too much too soon” will almost certainly lead to pain, injury or illness!
There are a range of mobile apps and technologies available these days to enable you to plan, log and monitor training to prevent overtraining. However, choosing to do a pre set programme such as the Couch to 5K for running is great way to manage your progression.
Cross train 🏊🧗🏻♀️⛹🏼♂️🏋🏼♀️🚴🏻♂️ - take part in multiple sports, acitivities or exercises. This will allow your muscles and joints the chance to have a break from doing the same repetitive action (in activities such as running, cycling, rowing etc) and help you to develop an all round body strength.
Stretching & foam rolling 🧘🏼♀️ - stretching and rolling research changes regularly, but the key here is to understand your own body. Not all muscles need stretching or rolling all the time. Find your tired or tight spots and focus on those areas and the surrounding/ opposing muscle groups initially. A trained professional can help you to understand your body and its key areas for development whether it be stretching, rolling or strengthening.
Check your footwear 👟 - many injuries, aches, pains and postural problems are caused by ill fitting, worn out or incorrect footwear. Save yourself the pain by taking the time to research or visit an appropriate shop to discuss the correct footwear for your specific body, sport, activity or exercise choice.
Don’t ignore pain 😖 - starting or increasing exercise comes with a certain amount of aching and stiffness as your muscles and joints begin to work harder and adapt. However, don’t ignore pain, stop or reduce the intensity immediately and if the problem persists get it checked out by a trained professional.
Rest, but don’t stop 🤕 - many injuries will heal quickly if caught early and given the chance to rest and recover. Appropriate ACTIVE rest including stretching, strengthening or alternative cardio exercise can be prescribed by a trained professional and may speed up injury recovery times. Remember, untreated injuries can result in prolonged recovery time, loss of range of motion or even permanent damage! If in doubt get it assessed and treated by a trained professional.
Hydration💧- around 60% of our body is water and it plays a vital role in every bodily function. During exercise as much as a litre or two of fluid can be lost from the body through sweating and breathing. Therefore to increase energy levels, help regulate body temperature, prevent dehydration & cramp, stay hydrated! Remember it’s important to hydrate both during and after exercise until your urine returns to a hydrated/ reasonably clear colour.
Finally, get some sleep 😴 - hormones released during sleep aid the bodies natural healing process. Get approximately 8-10 hours of sleep to allow your body to heal naturally!
If you would like any further information please feel free to contact me via e mail or what’s app, but whatever it is you choose to do in 2025 remember it’s meant to be physically stimulating, stress relieving and most of all enjoyable 😉
Anthony
