Sarah Davies Therapies

Clinical Deep Tissue ​Massage,

Reflexology, Reiki & Tai Chi

Nantgarw | Pontypridd

Avoid Workout Burnout

I've been looking looking for motivational wallpapers, and shocked at the amount of 'no pain, no gain' or 'pain today is tomorrow's reward' 😬

Starting a new routine, increasing your old one, or getting back into it after a break can feel great, and you expect to hurt a little the next day. But, what happens when it hurts too much

Every time you move a muscle you get mini micro tears in the muscle - this helps the muscle to breakdown and regrow stronger. The bigger the movement, the more repetition or added weight, the bigger the tear. The bigger the tear the quicker the results, BUT the longer the healing time.

Too much too soon can result in injury... I'll say that again because it's so important. Doing too much too quickly could result in injury!

What happens when a tear isn't micro? It becomes a strain or sprain. This is why repetitive strain injury is so common with sports and activity - you're doing the same movement over and over and tearing muscle before it can fully heal.

What happens when you have an old injury or scar tissue? The area isn't as flexible as it once was, and that can make you more prone to injury.

So, what can you do to make your workouts a little safer?


* Start with gentle stretches or a lighter version of the movement you'll be doing until you feel warm and slightly out of breath.

* Static stretches should be held for 30-60 seconds to be effective, most people only do them for 3!

* Don't end your workout abruptly, move slower in stages until your breath returns to normal.

* Gently stretch the muscles you have used.

* STOP if anything hurts or doesn't feel right and wait 48 hours before you continue.

* Give yourself 48 hours to recover or longer if you feel stiff or sore.

* PACE yourself, don't push yourself.

* Be mindful of what you're physically doing to your body.

* Listen to your body. If something doesn't feel comfortable, chances are it's not because you're unfit or need to build strength, it's probably due to incorrect posture or form.

* Lastly, don't forget to 'reward' your body. Massage can help to not only ease tension in the muscles, helping them to work more effectively, but it also it can help with recovery (plus it feels great!).

I see more people in the months of Jan to March with injuries from a new exercise routine than any other time of the year. The majority of people admit its because they pushed themselves too hard too quickly.

A sprain or strain can take 6 weeks - 1 year to heal and could create weakness and future injuries.

If you only remember 1 thing, make it LISTEN TO YOUR BODY.💜