5 tips to get through the winter injury-free

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Stay fit and healthy in the cold winter months

Now that the days are getting shorter and colder, as a runner you are much more likely to suffer from calf problems. Stiffness, muscle pain or a calf strain will unfortunately sideline you for a number of weeks. Do you want to get through that dark winter period injury-free? We have listed a number of 'injury prevention tips' for you.

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1. Warm up those muscles!

If you want to prevent typical running aches, flexible muscles are very important. Therefore, always warm up before you actually start training. Did you know that your muscles tense extra when it is very cold outside? It is therefore a big mistake to immediately start your training hard, under the guise of: 'I will warm up faster then'. This will cause your muscles to tighten even more and increase the risk of calf complaints and Achilles tendon problems. It is smart to do some simple stretching exercises at home before leaving to warm up all your muscles.

2. Build up your training

Is there a tempo run on your program? Before you start running at a higher pace, it is smart to walk relaxed for at least 10 minutes. Give your muscles and tendons time to get good blood circulation. This is very important because while running, your body absorbs up to three times (!) your own body weight with each landing. You can imagine that there is a considerable pull on your muscles, tendons and tibial membranes with every step. Would you like to give your calves a little extra support? Herzog PRO Sport Compression Socks significantly reduce the shock load during running. This allows you to prevent muscle damage and muscle pain.

3. Support your feet

Since your body tends to keep the core warm and the ends of your body have much less blood circulation, your hands and feet are vulnerable. As a runner, thin but warm gloves are an absolute must in winter. You also need to 'wrap' your feet properly. Did you know that Herzog Compression Ankle Socks have optimal heat exchange and also support your arch? This not only means warm feet, but also extra support for your heel-instep line.

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4. Speed ​​up your recovery

After your run, it is tempting to immediately collapse on the couch with a hot chocolate... You're right: you are satisfied and your training is over. However, it is better if you first stretch your calves for 5 or 10 minutes after your run. An efficient cool-down calms your nervous system and ensures improved blood flow. You can prevent adhesions and shortening of your muscles in this way. If you really want to do it right, it is recommended to wear Herzog Compression Socks. These socks ensure that the blood flow from the capillary network towards the heart is optimized. This means that the waste products from the incineration process are removed more quickly. In other words: you give your recovery a big boost!

5. Fill up with the right fuel!

What nutrition you choose largely determines how well your body recovers and how rested you are for the next run. In general, the advice is to eat 0.3 grams of protein and 1.2 to 1.5 grams of carbohydrates per kilogram of body weight. Preferably within 20 to 30 minutes after your training. If you're short on time after your workout, make sure you have a water bottle and a healthy snack on the go. No inspiration? Here are a number of healthy and tasty snacks for you:

– Cottage cheese with honey and fruit
– Toast with egg & avocado
– Protein shake with banana
– Oatmeal with cinnamon and fruit

In any case, you will get through this winter fit and injury-free

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Paul Jongmans

Former physiotherapist NAC BREDA

“During my time as a physiotherapist at NAC Breda, I recommended the PRO Compression Shorts from Herzog Medical to many players. These trousers are worn both preventively and curatively. Within football, the incidence of groin and hamstring injuries is high. With Herzog shorts you, as a physiotherapist, have an extra tool to properly manage these problems.”

“During my time as a physiotherapist at NAC Breda, I recommended the PRO Compression Shorts from Herzog Medical to many players. These trousers are worn both preventively and curatively. Within football, the incidence of groin and hamstring injuries is high. With Herzog shorts you, as a physiotherapist, have an extra tool to properly manage these problems.”

PRO Compression Socks
PRO Compression Tubes
PRO Compression Ankle Socks
PRO Sports Compression Shorts
PRO Sports Compression Arm Sleeves
Support Compression Stockings
PRO Sport Thigh Support
Recovery equipment