5best of the FITNESS INJURY AIDS

LOCKDOWN has forced people to change how they work out — and encouraged others to begin exercising. So it’s not surprising a Bupa survey found about 14 per cent have experienced pains and strains. Here, Tim Allardyce, a physiotherapist , offers his pick of devices to manage common injuries.

STRAINS

Resistance Band Loops, from €16, elverys.ie LOOP these elastic bands around the injured part of your body and a door, for instance, to work against the band’s resistance to strengthen an injured muscle and aid recovery. Good for shoulder impingement (when a tendon ‘catches’ on bone or other tendons) and calf or hamstring strains. Use daily but stop if in pain.

LEG AND ANKLE INJURIES

BOSU Balance Trainer Pro, €203, amazon.co.uk PLACED on a flat surface, this rubber dome is used for exercising muscles and helping recovery from injuries, often in the lower leg. If you have a twisted ankle, walking or balancing on the dome will help rehabilitate muscles, tendons and ligaments once swelling is reduced. Use daily for five minutes or longer as your ankle gets stronger.

STIFF MUSCLES

Foam roller, €15, elverys.ie

USE this by placing the roller under the painful muscle. As you roll back and forth, you put pressure on the muscle and ease tension between the muscles and their outer coating. Good for stiff muscles caused by exercise, such as in the calf. Use for ten minutes daily.

ARTHRITIC KNEES

Donjoy Clima-Flex knee brace, €244.99, motioncareireland.com THIS offers support for arthritic knees to prevent soreness during exercise. You use it on the painful side of your knee. Braces are meant to be worn only for short periods during exercise. When not wearing, try leg raises to strengthen the quad muscles at the front of the thigh that are attached to the knee. This will help reduce pain.

TENNIS ELBOW

Epimed Blue White Clasp, €25.45, amazon.co.uk

AN ADJUSTABLE support, worn below the elbow joint to help with medial (inside of the elbow joint) or lateral (outside) epicondylitis — known as golfer’s or tennis elbow. Overuse of the joint leads to inflammation of muscles and tendons around it. Worn during sport, this reduces inflammation by placing pressure on the forearm in two spots. The muscles pull against the support, taking pressure off. If you’re in pain after wearing, ice the area for ten minutes twice a day.