• Fitness for the task

• Warming up and cooling down

• Maintaining flexibility

• Appropriate environment, technique and equipment

These four points are particularly important when returning to activity following injury.

If you analyze your daily lifestyle, you will probably find that you spend a considerable amount of time in one position. For example, sitting or standing at work, driving a motor vehicle or watching television at home. These prolonged periods of limited activity result in a loss of general fitness and flexibility. Your body becomes no longer capable of performing strenuous work or recreational activity without risking injury. A program of regular exercise enables you to maintain the level of fitness and flexibility required to effectively and safely perform more strenuous tasks.

A warm-up period before beginning heavy or repetitive work, or a recreational activity, prepares your body for the task ahead.

The aim of a warm-up is to limber up and gradually increase your body temperature to optimal working level. Commence with ten minutes of brisk walking or easy jogging. Follow this by ten minutes of specific stretching exercises. Concentrate on stretching the joints and muscles that you are about to use, in particular those recovered from a recent injury. After completing the stretching exercises, take ten minutes to concentrate on the task ahead and practice the activity, gradually building up to the level of exertion required. Now you are physically and mentally prepared to perform your activity safely and effectively.

Once you have finished your activity, it is equally important to cool down gradually. This allows your body to recover from its recent efforts and reduces the chance of developing soft tissue stiffness and soreness. If your activity has been vigorous, slow down by easy jogging or walking for five minutes. Spend the next ten minutes performing stretching exercises. Emphasize stretching the joints and muscles that have just recovered from injury or feel tight.

The stretching exercises for warming up and cooling down also maintain your body's general flexibility. Activities such as aerobics, ballet, gymnastics, martial arts and yoga effectively stretch the joints and muscles. Most other sporting and recreational activities only work your body through a limited range of movement. An additional program of stretching exercises is required to maintain full flexibility.

Scar tissue formed following a soft tissue injury has the tendency to shrink and shorten. It is therefore vital that you continue a regular and ongoing stretching program to maintain normal flexibility, strength and function.

Ensuring that you perform your activities in an appropriate environment with good technique and suitable equipment will minimize the risk of injury.

An appropriate work, home or recreational environment allows you to perform your activities without placing harmful stresses on your body; for example, working at a bench of the correct height will avoid strain on your back, shoulders and arms.

Good technique and appropriate pauses over a period of time enable you to perform your activity efficiently placing minimal stress on your body; for example, using pruning shears close to your body and resting for a few seconds every few minutes when pruning, will place less stress on your shoulders and reduce the chances of developing an overuse injury.

The use of correct equipment will also reduce the chances of injury; for example, wearing appropriate shoes during aerobics or distance running, or protective equipment such as shin pads or gloves during contact sports.

A safe and appropriate environment, using the correct technique and equipment, will significantly reduce the chances of injury.

If you have specific training questions please send email to trainer@activeankle.com