JHB North - April 24

Ouch!
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
activities 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
26 Get It Magazine April 24