Let's Talk PREHAB!

Whether you're a pole dancer, aerialist, runner or gym bunny, staying active doesn't just include the physical activity itself, it also (and more importantly) means looking after your body in the process!

There is often a focus on rehab - the thing we do after an injury. But what if we could prevent the injury from happening in the first place? Adding in a splash of rest, stretch and good nutrients can do a world of good for your training! That's why this month we're having a #prehabparty at Altitude and starting the year with some great new habits to keep your body feeling GOOD! 

 If you're struggling with injuries, tight muscles, or long/painful recovery times, then these tips are for you! 

And unfortunately, we don't mean the nice, relaxing kind 🙈

If you're experiencing sore muscles, then it's likely that dealing with those sore spots won't exactly be a fun experience. The good news is that it gets better the more you do it! So if you make that habit now, you'll experience less pain in the future! 

There are a lot of theories on why things like massage and foam rolling work - from releasing 'muscle fascia' to increasing blood circulation - what's clear is that it does seem to aid in muscle recovery and injury prevention.

Deep Tissue Massages are great, but getting them done on the regular can be pricey. That's where foam rolling, spiky balls and stretchy bands come in! These are all things you can purchase and use at home whenever your body is feeling a little tight. Find a space at home, have a search on YouTube for a tutorial and you're ready to go!

It might sound obvious, but this is something many of us struggle with (our instructors included!). Ever taken a 'rest day' and ended up going for a quick pole class? Or a cheeky run? It's hard to sit still, but prioritising rest is super important for muscle recovery!

This is especially true if you are recovering from an injury or still in the midst of one. Even if you're not, taking a day off can prevent injury from happening altogether. Sometimes you can even feel stronger after a break! 

Little and often is the key! Don't go hard for an extended period and then take a month off, but instead schedule in at least one rest day per week so your body gets into the routine of both regular exercise and regular rest.

This is something that is often talked about in terms of getting stronger, but not so much in terms of recovery and yet it plays a massive part! Having protein and carbs not long after exercise can be a game changer for your recovery time. 

Fueling your body with nutrients doesn't just mean food either, drinking water is SUPER important! It relieves DOMS (Delayed Onset Muscle Soreness), lubricates your joints, increases flexibility, and so much more! Make sure you've got that water bottle ready to go throughout your workout and after! 

When it comes to what we feed our bodies, the old saying of "you get out what you put in" is true. If you want to see results in your training and not feel completely wiped afterwards, take some time to think about what you eat and drink pre and post exercise  and remember diet is not a one size fits all box - what works for someone else might not be for you, so listen to your body and see what feels right 🩷

Injuries can often arise because we are excessively straining particular muscles or muscle groups. Strengthening our weaker areas can enable our body to share the load a little more, reducing reliance on individual muscles. The same goes for stretching them - if you always notice that your shoulders are tight after a training session, then find some good stretches to help and make a plan to incorporate those into your routine.

If you're stuck for ideas on strengthening exercises or stretches, talk to your instructors, have a look on YouTube (or Virtual Altitude if you're a member!) or even ask your massage therapist for suggestions. 

Here are some final tips for helping aid recovery and preventing injuries!

• Warm up AND cool down! Warm ups increase your muscle mobility, cool downs signal to your brain that it's time to rest. 
• Focus on your posture in every day life - Compromised posture can mean compromised training.
  
• Heat Therapy - Hot showers or a bath, even bed with an electric blanket, can all help your muscles relax
• Take your time! Try not to focus too much on the end goal or destination, but instead enjoy the journey. Racing to achieve a goal can send your body into overdrive and one day it might just say NOPE! Slow and steady wins the race remember!

As we've said before - there is never a one size fits all approach to training and recovery. Your journey might look completely different to someone else's and that's okay. It's all about just keeping these steps in mind and adding them into your routine in a way that works best for you 🩷