Stay Injury-free this Summer

Osteopath Vanessa Fisher says:

" With a little preparation and support, you can fully enjoy the benefits of a physically active summer. Remember that osteopathy is not just about treating injuries but also about enhancing your body’s resilience and adaptability. If you need guidance on movement, stretches, or have a specific concern, feel free to reach out. Here’s to a summer filled with energy, wellness, and plenty of sunshine!"

Here are her tips for enjoying a safe, active summer

Running: Protecting Joints and Staying Energised

Running on different terrains, especially outdoors, can be challenging. To avoid injury:

• Warm Up Properly: Start with a few minutes of light jogging or dynamic stretching to increase blood flow to muscles and joints.

• Pace Yourself: Avoid pushing yourself too hard, especially if you’re running on uneven ground, as it can stress the knees and ankles.

• Maintain Good Form: Be mindful of your posture; keep your chest lifted, core engaged, and avoid excessive bouncing.

• Stretch and Recover: After your run, stretch key muscles such as calves, hamstrings, and hip flexors. This not only aids in recovery but also reduces soreness and stiffness.

  
  

Biking: Avoiding Strains and Maximising Comfort

Cycling is a fantastic, low-impact activity, but it still requires proper form and preparation:

• Check Your Bike Fit: Ensure that your seat and handlebars are adjusted to your height to avoid over-straining the back, shoulders, or knees.

• Engage Your Core: A strong core provides stability and reduces pressure on the lower back. Incorporate core exercises into your weekly routine.

• Alternate Intensity Levels: Avoid overexertion by alternating between high-intensity and moderate rides. This helps your muscles recover faster.

• Stretch Post-Ride: Cycling can tighten hip flexors and the lower back, so stretching afterwards will keep your muscles balanced and prevent stiffness.

Surfing: Improving Balance and Building Flexibility

Surfing is demanding on the body, especially the shoulders, core, and legs. Here’s how to stay injury-free:

• Practice Your Paddling Technique: Proper paddling technique will reduce strain on the shoulders and prevent early fatigue.

• Strengthen Your Core and Upper Body: Building strength in your shoulders, back, and core will make it easier to stay balanced on the board.

• Warm-Up with Dynamic Movements: Loosen up the shoulders, hips and legs with dynamic stretches before hitting the waves.

• Stretch and Relax Post-Surf: Since surfing can be physically intense, stretching key areas like the shoulders, chest, and hamstrings after a session is essential.

How Osteopathy Can Help with Recovery

If you’re feeling sore or experiencing discomfort after intense activities, consider booking an osteopathy session. Osteopathy can:

• relieve muscular tension,

• enhance joint flexibility,

• help identify and correct movement imbalances that might lead to recurring injuries, and

• aid in faster recovery so you’re ready for your next adventure.