Pilates serves as a dynamic tool for rehabilitation, targeting specific muscle groups and promoting balanced strength. Whether recovering from injury or managing chronic conditions, our personalised Pilates sessions offer a pathway to recovery and resilience.
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At Free Your Body Therapy, we understand the importance of being fully prepared for the demands of running, which is why we offer a comprehensive range of services designed to support runners at every level.
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As the vibrant colors of summer slowly give way to the warm, earthy hues of autumn, our bodies and minds must adapt to the changing season. September marks the official transition into fall, a time when the landscape transforms, and so do our daily routines and activities. While this shift in seasons can be beautiful and invigorating, it also brings with it an increased potential for injuries. In this blog post, we will explore the unique challenges that autumn and September present and offer guidance on how to stay safe and injury-free during this transitional period.
The September Shift!
September is a month of transition, both in terms of weather and lifestyle. The gradual decrease in daylight hours can affect our circadian rhythms, potentially leading to fatigue and changes in sleep patterns. The cooler temperatures may encourage people to become more active, especially after the often more relaxed pace of summer.
Fallen Leaves & Slippery Surfaces: One of the first things that come to mind when we think of autumn is the abundance of fallen leaves. While they create a picturesque landscape, they can also create hazards. Wet leaves on sidewalks and roads can become slippery, increasing the risk of slips, trips, and falls. These accidents can lead to injuries ranging from minor sprains to more severe fractures.
Changing Exercise Routines: The cooler weather often motivates individuals to engage in outdoor activities like hiking, jogging, or sports. However, a sudden increase in physical activity, especially without proper warm-up and conditioning, can result in muscle strains, ligament sprains, and overuse injuries.
Daylight Changes: As the days get shorter, many people find themselves exercising in reduced visibility conditions, such as early morning or evening workouts. This can increase the risk of accidents and injuries, as it becomes more challenging for drivers and pedestrians to see each other.
Seasonal Allergies: For some, autumn brings with it an uptick in seasonal allergies. Allergic reactions can cause discomfort, fatigue, and decreased performance in physical activities, potentially leading to injuries due to impaired focus and coordination.
Preventing Autumn Injuries:
Footwear Matters: Invest in appropriate footwear with good traction to reduce the risk of slipping on wet leaves or slippery surfaces. For outdoor sports, consider shoes designed for specific activities that provide support and stability.
Warm-Up & Stretch: Prioritise warm-up exercises and stretching routines before engaging in physical activities. This helps prepare your muscles and joints for increased activity and reduces the risk of strains and sprains.
Stay Visible: If you exercise during low-light hours, wear reflective gear and use lights or reflective accessories to make yourself visible to others.
Manage Allergies: If you suffer from seasonal allergies, consider taking allergy medication as recommended by your healthcare provider. This can help alleviate symptoms and ensure you can perform at your best.
Listen to Your Body: Pay attention to any signs of discomfort or pain during activities. Pushing through pain can lead to more severe injuries. If you experience persistent pain or discomfort, seek professional advice from one of our team.
Autumn and September bring a unique set of challenges and opportunities for outdoor activities and exercise. While the beauty of this season is undeniable, it’s crucial to remain vigilant and proactive in preventing potential injuries. By taking the necessary precautions, staying mindful of environmental factors, and listening to your body, you can fully enjoy the autumnal transition while minimising the risk of injuries. If you do experience any discomfort or injuries, don’t hesitate to reach out to our team who can provide expert guidance and treatment to help you stay active and healthy throughout the season.
Regards,
FYB Team x
Warming Up Before Exercise – Why You Really Need To…
We’ve probably all skipped a warmup before we’ve dived into a workout, right? We may have even reasoned with avoiding it because we’ll ‘warm up during exercise’, or ‘it’s just a pre-workout before my workout so what’s the point?’.
If you’re a warmup-skipper, here are the reasons you might want to reconsider.
Warmups prepare your muscles for activity:
Think of your muscles like a car engine. They aren’t raring to go at every hour of the day. A lot of the time, they’re sitting fairly dormant or with certain parts under/overworked and expecting them to perform at their best instantly is expecting too much.
Warming up activates your muscles to lengthen and switches on the ‘stretch reflex’, sending signals to the brain that essentially optimises and ‘warms up’ your muscles in preparation for exercise.
Muscles that have been effectively warmed up are better primed to perform at their best.
Warmups help avoid injuries:
All the muscle groups you’re using throughout your workout start off ‘cold’ until they are warmed up and begin to function and move more fluidly. Your muscle groups have ligaments, tendons and cartilage with blood flowing through them, and when they’re made to work hard without being warmed up, they’re at more risk of straining, tightening, and even snapping.
By warming up those hardworking parts, you help them to have a better range of movement and elasticity, decreasing your risk of injury during your workout.
Your warmup depends on your workout:
Warmups aren’t a ‘one size fits all’ approach to exercising at peak performance. Afterall, there are around 640 skeletal muscles in the average human body, organised into major groups, each responsible for their own area. Unless you’re some kind of superhero, you’re probably not going to use all of them in your workout.
Different workouts with different intensities call for different warmups. For example, runners focus on warming up areas such as the hamstrings and quadriceps, while upper body workout warmups will need to target pectorals, trapezius, triceps, and biceps.
Stretching – Dynamic vs Static:
Dynamic stretching (jogging on the spot, bodyweight squats etc.) are perfect for warming up because it helps the muscles reach their full range of motion in a way that is functional and constantly active while increasing blood flow to help gear them up for action. Static stretching (long holds in the same stretched position) are ideal as a post-workout cooldown, but as a warmup, they allow the muscles to lengthen but not contract, meaning they’re not getting the full range of motion they need.
Jane & Terry x
The human body is an amazingly complex and resilient thing. Our immune systems are generally a force unto themselves, but there are ways you can help your body’s natural defences before, during, and after battle.
To put a complex explanation simply, our immune systems are a collection of cells and proteins found in our blood and organs that act as a defence system against attacking invading germs and infections.
Our bodies produce proteins known as ‘antibodies’ and specialised cells that recognise and destroy foreign cells and bacteria in the body. Our immune system also maps and stores information about the invaders to recall how to fight them if they return.
A healthy diet is key to developing and maintaining a good immune system. There are certain foods that are known to be especially beneficial to the immune system due to their quantities of certain minerals and vitamins.
Garlic and ginger
Garlic holds a high level of sulphur compounds that are great for the immune system such as the amino acid ‘allicin’ which is found in fresh garlic.
Ginger is known as a great anti-inflammatory and nausea supplement as well as an immunity-booster.
Spinach and broccoli
Green is always good (when cooked as little as possible!) Both spinach and broccoli have high quantities of vitamin C and antioxidants our bodies use for fighting infections.
Citrus fruits
Fruits such as oranges, strawberries, mandarins etc. produce high amounts of vitamin C, which is known for its ability to increase white blood cells crucial to our immune systems.
Moderate regular exercise leaves the body feeling nice and healthy, and when our bodies are healthy, it puts us in a better position to fight infections. We also know that exercise helps reduce stress by producing natural endorphins, and that stress can inhibit your immune system’s full capabilities.
Take care not to over-train, as this can have the opposite effect by wearing your body down and reducing your ability to fight off germs and infections.
Our bodies use sleep to rejuvenate and consolidate while we rest. Our immune systems use this time to produce and distribute crucial proteins and cells that make up our body’s main defences against foreign attacks. A lack of good quality sleep means your body may not be producing these little soldiers as effectively which can lower your immune system and make you vulnerable to attacks.
Jane & Terry