Monthly Archives: March 2014

Help, I’m injured? What do I do?

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What do you do of you get injured? Carry on regardless? Stop for a while and hope it gets better? Take it easy for a few weeks but keep up the training? Worse still what if you really hurt yourself?
A message from one of my clients last week made me realise that some  people don’t know how to look after themselves if the worst happens!
The truth is it’s simple! If you, like my client, are exercising and notice that something has gone wrong then apply the R.I.C.E principle. Rest, Ice, Compression and Elevation. No fancy bandages, or potions are needed. The first stage of almost any  injury follows these same rules for at least 48-72 hours. Muscle strain, a rolled ankle or a blow to the body work with these four rules and you won’t be going far wrong!
The chances are once you come out of the 72 hour period you will be able to get back to some light training but if you feel you are still struggling then give your local sports therapist a call!

Cheshire 10k March 2014

Running 10k is my favourite distance, it gives you time to get into your stride and pace yourself, it also gave me time for my right hamstring to get tighter than it already was, my toes to go numb and to develop a stitch! Yes, even us fitness professionals suffer sometimes, but it was well worth it as a the route was a flat course helping me achieve a new personal best of 55mins 36secs. Now to smash 55minutes at the end of summer.

The race was well organised with markers at every kilometre and traffic free, there was the usual massive queue for the loo as always!!!!! The only downfall actually had nothing to do with the race or the organisers, the race was held at Arley Hall and well advertised in the grounds and surrounding roads however, this do not stop the tractors from Stockley farm trying to plough through the runners in the final kilometre despite the marshals desperately trying to stop them.  For the sake of an hour and a half the farmers who knew of the event in advanced could have waited.

Anyone looking for a flat, fast 10k race, you can’t go wrong with this one, I would definitely recommend the Cheshire 10k and will be there for the next one in november.

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A couple of piccies! The first and final km. Now i’m off to stretch my calves and hamstrings.

Pelvic girdle pain

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Pelvic girdle pain is the term used to describe any pain associated with the pubis symphisis, the sacro iliac joint and the pelvic girdle during pregnancy. Painful areas are usually close to the pubic bone, one sided in the lower back, inner or outer thigh, hip flexors, groin and glutes. Pain is individual and will vary but if you are experiencing pain in any of these areas since becoming pregnant you need to seek medical advice. Fear not though, you can carry on exercising and with daily life you will just need to modify and adapt certain movements. Movements to avoid if pelvic girdle pain is present are wide steps, deep squats, split stance and standing on one leg. Also avoid sitting crossed legged, lifting heavy objects, sitting or standing for long periods of time.

To ease pain when sleeping/ lying on your side place a pillow between your legs. Squats can be performed with feet hip distance apart so no need to miss them out. Watch out for the next blog for exercises suitable if suffering with pelvic girdle pain.

Protein and crazy media

Protein is the latest food type to be demonised by the media in the last week so I thought I would clear it up for you.

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Protein is an essential part of our diet, we need protein for muscle repair, cell regeneration, immune system functions and metabolic reactions. The average person requires 0.8g of protein per kg of body weight, this requirement increases to 1.2-1.4g per body weight for endurance athletes and 2g per kg of body weight for increasing muscle mass. Too much protein gets stored as fat. The media has gone crazy over an article published by the University of Southern California; http://news.sky.com/story/1221039/meat-and-cheese-as-bad-for-you-as-smoking if you want to read it. However, the study was an observation based study and failed to establish any cause or effect, not a great source for information but still the media ran with it. The media is sensationalising the study and misrepresenting the findings yet people are still believing. When reading articles like this, step back and check the sources or speak to your trainer/ nutritionist to get the full story before making a decision.

@Varietyfitness
Fitness professional, Pilates and Yoga studio owner, sports therapist and nutritionist. Love anything fitness related #Pilates #yoga #Macclesfield