Finding relief for strains, sprains & stiffness
We all know exercising is essential for our well-being. But those workouts or walks, runs or cycles sometimes bring on the aches and pains. Strains and sprains, stiffness and soreness … which can range from being uncomfortable to being completely debilitating.
Biokineticist Kevin Oliver says, “One of the main concerns that we see in our practice with people who are living active lifestyles is time constraints. They are under pressure to fit in their exercise or sports routine with busy work, family and social life. One of my top tips is for people to take 10 minutes before they start their workout to do some preparation work that will involve some fascial release. Fascia tissue occurs throughout the body stabilising all muscles and tendons, ligaments and bones in the body. You can invest in fascial mobility tools such as a roller to warm up areas that you are going to use in your upcoming exercise routine. You can also include quick active mobility drills that prepare the neuro-muscular system for activity. So, this might include leg swings if you are going to be running or arm swings and rotations if you’re going to be playing golf. It helps to get professional advice to work out an efficient routine that is tailored to the exercise that is going to follow. A post-workout routine is also important. This would involve some passive stretches just to counteract any of the potential shortening of the muscle tissues which are linked to your joints. These simple, targeted routines will help to keep the body mobile and ready for action.”
He goes on to help us understand inflammation in sports injuries. Inflammation is the body’s natural response to injury or trauma, and many sports injuries – including sprains, strains, fractures, and tendonitis – involve inflammation, characterised by swelling, pain, heat, redness, and loss of function. Managing inflammation is essential to avoid a prolonged or chronic inflammatory state, to reduce pain and restore functionality.
Conventional treatments may include non-steroidal anti-inflammatory drugs and corticosteroid medications. However, many people pursuing healthy lifestyles prefer natural and holistic solutions that are free from side-effects.
Kevin says, “Inflammation is a natural response to the stresses that we put our bodies through. Preparation and strengthening routines can help to improve the resilience of the body and reduce incidents of inflammation. Ensuring that you have sufficient mobility and stability to undertake your chosen physical activitie is crucial.
“You also must consider whether inflammation is local or systemic. To mitigate against systemic inflammation, you have to take into account hydration and nutrition. Reducing and avoiding refined sugars and alcohol improves the management of inflammation.
To treat local inflammation after exercise, you want to look at solutions such as ice baths and topical remedies that can be applied to the specific area. The main reason to reduce inflammation is often to ensure you don’t miss out on your next workout but remember that inflammation is an immune response to promote healing and you don’t want to skip out on getting sufficient rest after workouts that have been stressful to the body. So, give your body time to do its healing work, especially if you want to avoid using anti-inflammatory medications. There needs to be some time-out from intensive exercise, and you can include active recovery such as a day when you do some gentle walking or swimming rather than a workout. This will ensure that you are adequately recovered and ready to take on your next exercise session.”
Nature’s anti-inflammatories
If you prefer to go the natural route, there are plenty of plants with anti-inflammatory properties – peppermint, rosemary, ginger and eucalyptus are a few. The Aromatic Apothecary Sport range includes roll-on, spray on and rub-on products that can be frequently applied on-the-go and provide quick relief throughout the day. The Sport Roll-on Relief is gel-based, and the roll-on applicator not only delivers active ingredients that are quickly absorbed into the sore muscle or joint, but it’s also a mini-massage. The Sport Spray-on Relief is a water-based solution, so perfect for larger, sore areas, such as an entire foot or shoulder, with no massage necessary so no sticky or oily hands. And the Sport Rub-on Relief is an easily absorbed cream that needs just a brief rub into sore muscles and joints for targeted relief. There’s also a massage oil, and the magnificently effective Sport Mustard Milk Soak Bath Crystals. Prices from R119 from aromatic.co.za
