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Mastering Sudden Activity - South Island Masters

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From October 7th -16th 2016 Timaru will host the 16th South Island Masters Sporting Festival.

This is a 10 day programme of sport and entertainment for the serious and social athlete of all levels over the age of 30 - open entry - no qualifications required!

50 different sports codes covering traditional sports, team events and social fun games are on offer. Test yourself across a wide range of sporting activities on the track, on the court or on the field. There are 5000 medals on offer!

To ensure you are able to be there to experience the competition, challenges and comradery of the event it is important to consider the following;

  • Firstly, don’t push harder than your current level of fitness. Injury typically occurs when the tissue is overloaded beyond its ability to handle the stress placed upon it.

  • Secondly, to prevent injury and promote recovery it is important to warm up, cool down, rehydrate, rest and relax.

  • If you are unlucky enough to get injured remember RICE straight away and seek help quickly. Motus Timaru is nearby ready to help you get back in the game.


Injury Prevention and Recovery 

Warm Up

Athletes like cars are expected to work well, but unless adequate preparation is done before they are put to work problems may occur. Most important in any form of preparation is warm up. Ideally this should involve a light jog, to warm the body generally, followed by specific movements to prepare your body for the rigours of your competition.  See the ACC Sportsmart webpage for more ideas on the best warm up for you.

 Cool Down

A short jog - gentle conversation pace - will help with recovery and injury prevention. During hard physical activity blood has engorged the muscles and blood sugar break down has left waste products in the muscles which cause stiffness. A short rest followed by a short jog renews the blood to the muscles. Finish with static stretching of the muscles you have worked hard, holding each muscle stretch for 30-60sec.

Massage may also be useful. It feels good and improves the circulation.


You lose a lot of fluid during exercise and ideally you should be replacing it during exercise, but filling up after exercise is an ideal way to boost your recovery. Water supports metabolic function and nutrient transfer in the body. Don’t forget to also consider active participation in the social activities for hydration later in the day.

Rest and Relax

Rest and relax enjoying the social activities that are on offer in the Caroline Bay Hall. Listen to live music, challenge yourself and mates to a quiz evening or karaoke or just simply enjoy the moment and relive your achievements.


About the Author:

Kathryn Claridge is a physiotherapist working at Motus Lincoln.  Kathryn is a passionate about the importance of physical activity in our aging population and encourages everyone to get out there and enjoy our great outdoors.

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