One of the best ways to reduce chance of injury, of course, is to rest when you feel over-tired. Continuing to stress your already tired muscles could lead to pulls, strains, and sprains. While this may be the best way to prevent injury, resting is not always an option, so here are a few tips of ways to care for your hard working bodies during your crazy performance schedule.
1. Stretch and warm up before your rehearsals and performances and stretch and cool down after. When the muscle is limber and warm, it can work more efficiently, creating less stress on your body. Stretching afterwards is equally important to keep your muscles from becoming stiff and sore. A great way to mix it up is to do partner stretching or use a resistance band whenever you have down time. Resistance bands help to further strength and flexibility by providing counteraction against the working muscle group.
Capezio Exercise Band
2. Wear heat conserving clothing during your warmup and any downtime to keep your muscles warm, thus avoiding preventable injuries like muscle pulls. There are great things available for this, like trash bag bottoms (made with 100% polyester to keep in heat), arm warmers, body warmers, and warmup booties.
Sansha Alfie Short Bloch Warm Up Booties
Capezio Knit Jumpsuit Sansha Trashbag Pant
3. To help ease already sore muscles, a heat compress is also great option. It relaxes the muscle and increase blood flow and range of motion. In addition to your stretching, use electric heating pads, microwavable bean bags, or even just a warm water bottle to add some extra heat to sore or stiff places. Roll the bottle on the specified area to get extra benefits of massage.
4. Roll out. The term "roll out" means to roll a, typically, foam roller over areas of the body, loosening up the soft tissue. This increases blood flow and range of motion, increases flexibility, and helps prevent injury by massaging out tight spots. Rolling out is great to do after a hard work out or rehearsal in combination with stretching. Rollers are available in all kinds of shapes, sizes, and forms.
Capezio Foot Roller
Keep in mind that your body runs better when you are fully rested and properly fueled. So getting a good nights sleep and keeping small healthy snacks with you during long rehearsals and performance days are a great way to keep up your energy and keep your body from getting tired. Lastly, HYDRATE. Always try to keep a water bottle with you, even on days you aren't performing. Water will keep your insides happy so you can be amazing everywhere you go!
We hope this is helpful during your busy season! Go Get 'Em!
No comments:
Post a Comment