Cool down – when? why?

Before doing any exercise, whether it be running, circuit training, football or whatever you chose, it is vital that beforehand you go through a thorough and effective warm up routine and that afterwards you effectively cool down.

We have touched on warming up here, with the aim being that your body; mainly your muscles, and your mind are prepared for the work they are about to do.

If you don’t warm up before exercise then you are highly likely Read More…

Injury – the runner’s curse

A sport for some, but a passion for the most, running has come of age as one of the most favorite sporting activities.

However, even if you see yourself as the all-cautious athlete, taking every possible Read More…

Stretching 101

Stretching should be an important component to any runner’s routine. Runners tend to be tight in predictable areas (most notably the hamstrings and calf muscles) and in turn, they get injured in and around Read More…

One mind; one body

Most running injuries don’t erupt from nowhere and blindside you. They produce signals—aches, soreness, and persistent pain—but it’s up to you to listen to them and take appropriate action. Plain and simple: If something hurts, do not run. As soon as you start Read More…

Cramps & spasms

Muscles cramps occur when a muscle suddenly goes very short and tense and you feel a sharp painful pulling sensation. Cramps often happen when a muscle is tired from physical activity. However muscles can cramp if the body is lacking certain Read More…

Bruises & haematomas

Bruises or haematomas occur when a blow to the body causes bleeding from damaged blood vessels underneath the skin. Usually we refer to more serious bruises as haematomas or contusions. These severe bruises occur deep in a muscle. When the blood is trapped within a muscle, haematomas can Read More…


A dislocation happens when a force pushes one bone of a joint over the other. A dislocation should be put back in place as soon as possible by a trained professional.

Treating a dislocation
Seek urgent medical help to put the joint back in place.
Do not use ice or heat on the joint until it has been popped back in.
Once the dislocated joint has been popped back in it will usually need to be immobilised for some time with a splint or brace to give the joint capsule, tendons and ligaments time to heal.

Follow RICE (Rest, Ice, Compress, Elevate) to reduce the swelling and pain once the dislocated joint has been put back in place.

Information courtesy of Cole’s therapy & injury clinic

10 tips on how to stretch

1. Move slowly into the stretch.
2. Hold the stretch for 10 seconds prior to exercise (warm-up) and for 30
seconds post exercise (cool-down).
3. Breathe and relax while holding the stretch.
4. NEVER do any bouncy stretching, always hold and relax.
5. Focus on the muscle you are trying to stretch and then try to lengthen it.
6. You may be able to breath in and push the stretch slightly further half way
through the stretch. This is most important during cool-down.
7. Move slowly out of the stretch again.
8. Remember to stretch both sides.
9. Increasing the range of movement around a joint will help the blood flow to
the muscles surrounding the joint and increase circulation that will carry
away any lactic acids that may build up in the muscle.
10.Do more stretching that just warm-up and cool-down. A lot of gyms offer
stretch-classes where the aim is to permanently and progressively to
increase your flexibility.

Information courtesy of Cole’s therapy & injury clinic


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