DURING THE SESSION

1.Planning/rest

Plan your week of training so that ideally you have a rest day after a hard training session. If the same muscles are used intensively two days in a row this can lead to injury. If you can’t avoid training 2 days in a row, try to ensure 1 day is lighter.

2.Warm up and cool down

Why warm up? To raise your heart rate which delivers blood, therefore oxygen to the muscles. A dynamic stretch will increase blood flow and also get the synovial fluid in your joints moving more freely. Why cool down? It helps reduce the accumulation of lactic acid in the muscles and helps to relax them, maintaining your range of movement.

3.Know your body

You know your previous injuries, medical history so if there’s extra stretches, exercises you need to do at the start, middle or end, please do them. It’s also ok to say no, I don’t think I am ready to try that move yet.

4.Listen to your body

You know your body best so if something doesn’t feel right, please don’t push it. There’s always an alternative or an opportunity to be creative.

5.Technique

Make sure you’ve listened to the technique or ask again as this can help you engage the correct muscles.

OUTWITH THE SESSION

Think about how many hours you train in a week? You should be putting a similar number of hours into preventing injuries which includes flexibility, gym work etc.

6.Flexibility

Absolutely try our flexibility class to help with your flexibility. In aerial, it’s especially important that we have active flexibility (strengthening whilst you stretch) e.g. standing and lifting your leg straight up in the air. In the air, your legs in a straddle.

7.Strength

But generally, as aerialists we are pull focused (shoulders, back and biceps). Yes, we need to strengthen these, but we need to be balanced in ALL muscle groups to build strength and avoid injury. Workus out fitness class, is planned based on this.

8.Rest/recovery

Make sure you have rest days to let your upper body muscles recover. Try on these days to do some cardio e.g. walk, cycle, swim, run etc. Cardio is essential for overall health.

9.Seek professional guidance

If you’re continually having pain or an issue, please seek support from a physio or sports therapist. You may also require sports massage regularly depending on how much you train.

10.Healthy lifestyle

You may want to spend a bit of time considering all elements in your life, such as what and when you you eat, how much you are drinking (for hydration and alcohol levels), your sleep quality and how much time you can dedicate to self-care and relaxation. All are so important to your overall wellbeing and small changes can make a huge difference.

*Please note injuries will happen by accident, underlying issues etc. All we can do is our best to minimise the risk.