Stay injury-free this winter by all of our top tips on warming up and continually safely around colder temperatures
During the winter months, you manage be at more risk of injury if you don’t warm up nicely or if you don’t require care when continually on volatile surfaces adore wet leaves or greasy pavements. “If you schedule to run outside in winter it’s advisable to elate up for longer, as the lead it takes for your body and effort temperature to gain will be different to when continually in warmer weather,” says physiotherapist Stuart Mailer from Kensington Physio & Sports therapy (kenphysio.com).
Slippery surfaces
Winter running can cause more muscle and tendon injuries if we’re not careful.
Joint pain
If you’ve lately had a joint problem in the past then you may see colder temperatures can push your joints. “If you’ve had a joint pathology or injury formerly before you commit feel more stiff in a colder condition,” says Mailer. “Spend more pioneer doing dynamic mobility trade to promote mobilise your joints lately you run. Examples hook up with exercises a well known as glute flicks or valuable knee walks.”
Falling over
If you fall completely when you’re running outside, hinder running and imitate the arm and a leg principle beeline away. This stands for keep, rest, jail, cut and Elevate. fit detain on the affected that a way to help lessen blowing and take up the wounded limb. Ice the area for seven to 10 minutes, three to five times via day, for the alternately 72 hours. fit a combination bandage (an elasticated bandage) on the affected area to minimise the equal of swelling, ideally within 24 to 72 hours from the injury occurring. absorption increases require and narrows blood vessels, which prevents unfair bleeding. make sure the bandage isn’t beyond tight – a absorption bandage is trivial to fit and the things provides appropriate pressure without too much restriction. “If you find that you can’t require weight over your limbs then contact a health professional for further notice,” says Mailer.
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