Keeping that New Year commitment to looking after yourself
The most beneficial thing you can do for yourself is engage in a daily movement routine. I say movement, because sometimes ‘exercise routine’ can conjure up thoughts of needing to ‘smash’ oneself by engaging in some sort of gruelling, physical activity where no pain, no gain is the mantra. This does have a place, but most people don’t need to do that to become mobile, happy and healthy.
Typically, if you are on ‘the comeback,’ or even starting from a pretty good base and looking to maintain, I always advised a regular mechanical check over to make sure all the moving parts are moving to their optimal. We look out for restricted areas that need to be released to allow you to return to activity and assess the functional capacity of the tissue to screen for injury risk and ultimately to prevent from injury in the first place.
If you have not regularly exercised in a while and you are starting back, remember slow and steady – build up! You have as much time as you need. There is no point going hard in January only to have to rest up in February and March….then struggle to get the motivation to start up again in April, which gets put off until May!
Along with appropriately warming up, cooling down, stretching and rolling, you can reduce your risk of injury, improve your recovery and performance by regularly attending a yoga class that is right for you and getting some regular massage treatment, especially in the early days…just like the professionals do.
Exercise that focuses on awareness and control of your movement, such as Clinical Pilates, is a necessary part of your regime along with adequate recovery and preparation. Clinical Pilates is one of the best movement regimes to help you understand and become aware of how you move, to re-learn movement that may be ‘out of sync’ and need improving and to strengthen your muscles and joints at angles just not achievable with ‘regular’ training.
It is important to move beyond ‘re-training’ and to work with someone like an Exercise Physiologist, to take what you have learnt about your movement through pilates and apply it to movement tasks of everyday living. It is important to start to replicate usual movement and challenge with load so that you become stronger to perform your ‘tasks of daily living’ – It’s like training for a sport. You break the game or activity into ‘drills’ and practice until your capacity to perform them improves and feels natural…….most people, with recurring or chronic pain, simply need to do something like this, but really, to do this properly, you need help and coaching from a group of experts. Preferably experts who work closely with each other and know who is the best person to be working with at any given time.
Finally through out, it is important to maintain nutrition. A great place to start is with hydration and electrolytes, where Water and Magnesium are the main ‘go to’s’. These will help to keep your energy up, reduce training soreness and maintain your muscle health and suppleness. A great deal of injury prevention and recovery can be achieved with diet and strategic supplementation.
Dr Giulian Di Venuto is principal Osteopath and Director of MOVE Osteopathy and is available for Osteopathic consultations at both Brisbane City and New Farm Clinic. Move Osteopathy also offers, Remedial Massage, Myotherapy and consultations with our Exercise Physiologists, personalised exercise programs in our own rehabilitations gyms and clinical pilates.