It's that time of the year when cyclists, swimmers and runners become very visible around Cairns, as training steps up ahead of the local IRONMAN event.

It's also a time when self-care (or lack thereof!) can make or break an athlete's aspirations.

Suzanne Rath is the Principal and Owner and a physio at Wellness Embodied, as well as being an endurance athlete herself.

That means she fully understands the challenges of balancing increased training loads with your body's needs.

Tropic Now has asked her for her top five tips for ensuring those little niggles don't get the better of you.

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1. Rest

Recovery is ESSENTIAL!! You won’t make gains in your training if you are not ensuring that your recovery is ample to suit your training load. This means good quality sleep, foam rolling/stretching sore muscles, refuelling your body after training, and making sure you include a recovery day in your program.

2. Massage

Have regular massages during high volume training blocks. This comes under the banner of recovery, but it deserves its own standalone point. Having sports massages can help to manage those small niggles and prevent them from becoming larger issues that can impact your performance.

3. Be proactive

An injury pre-screening assessment can determine any issues that may predispose you to injury once you start increasing the load and volume of your training. Physiotherapists or Exercise Physiologists are perfect for this.



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