29/11/2013
Bonne Sante - tips for a successful season
Health and fitness experts Bonne Sante are based in Val d'Isere, providing much needed massage and physical therapy to ensure their clients stay healthy and strong all winter.
They've sent us some exclusive tips to help keep Tignes Spirit readers healthy and fit throughout the season!
Bonne Santé en Montagne 'Keeping you Fit to Ski' - Sports Physiotherapy & Massage Clinic
- Open 7 days a week
- No waiting lists
- Evening and Weekend Appointments Available
- Home Visits Available
- Recognised by Most Major Insurance Companies
Amazing massage after a tough day on the slopes!
Services:
- Physiotherapy
- Rehabilitation
- Biomechanical Assessments
- Functional Movement Screening
- 1:1 Pilates
- Personal Training
- Sports and Deep Tissue Massage
- Hot Stone Massage
- Pregnancy Massage
- Relaxation / Bien-Etre Massage
- Classic or Swedish
- Combination Massages to target problem areas
Treatment is available in our clinic in the centre of town or in the comfort of your chalet / hotel on request.
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7 Top Prehab / Ski Fit Tips
- Prior to skiing, people often strengthen their quadriceps muscles through squats and lunges, however don't forget to work on your hamstring muscles to help enhance your knee stability and strengthen your calf muscles to reduce aching legs
- Improve your balance
- Increase your cardiovascular fitness as there is increased demand on your heart and lungs at altitude
- Work on your core stability - join a pilates class
- Ensure good flexibility by stretching regularly to help reduce risk of injury and muscle strain
- Introduce plyometric / rebound training (as long as you have no pre-existing injuries).
- Strengthen your arms and upper body to help you with poling.
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| If you are not sure how to go about the above, contact a personal trainer at your local gym or contact[email protected]for further details |
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I've hurt myself, should I use heat or ice on my injury?
We've discussed this topic before, but the importance of using heat or cold can be vital for pain relief and accelerating the healing process. As a general rule, for an injury or pain that is less than 72 hours old, or for an injury that continues to produce swelling, use ice.
Ice helps to limit the amount of swelling and inflammation that can occur after an injury by narrowing the blood vessels to reduce the amount of blood and inflammation to an area. It can also help to decrease pain.
Ice Application:
- Wrap a tea towel around a bag of snow, pack of frozen vegetables or ice pack
- Place on the effected body part for 10 minutes and repeat every hour
- If you can, try and elevate the body part while you apply the ice
Cautions:
- Ice or cold packs should never be put directly on the skin due to the risk of frostbite
- Do not use if you have poor sensation or areas of poor circulation
- Elderly people, young children and diabetics must be careful with cold treatment. Ask your health care practitioner for advice.
Heat promotes muscle relaxation, stimulates circulation and relieves stiffness and chronic aches. It is best used with long-standing problems or injuries that have no inflammation or swelling.
Muscle soreness and spasms are the most common symptoms treated with heat. Its effectiveness is achieved by increasing tissue temperatures and blood flow, thereby drawing nutrients into the area to assist in the healing process. This treatment can also help with osteoarthritis to increase range of motion and, therefore, decrease pain.
Heat Application:
- Use a hot water bottle or wheat bag and place a cloth layer between the heating pack and the skin
- Apply for no more than 20 minutes every one to two hours
Cautions:
- Do not use over areas where you have decreased skin sensation or numbness
- Do not use heat if you have swelling and inflammation
If you are unsure or would like further advice please contact Bonne Santé Physiotherapy
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