Introducing fisiocrem sponsored athlete Ang. She is currently back to focusing purely on running after spending a couple of years dabbling in triathlons. She’s gradually rediscovering her running mojo, slowly but surely!
2024 was a bit of a slower year for Ang when it came to fitness. She found herself not prioritising self-care as much, which impacted her overall energy and consistency. Despite that, she still managed to take part in a couple of memorable events—the Gold Coast Half Marathon and the final Dubbo Stampede, where she had the unique experience of running through the zoo.
Ang and her fiancé have signed up for the Hawke’s Bay Marathon in New Zealand this May, giving her a meaningful goal to focus on. The event has provided the perfect motivation to reignite her training and prioritise her health and fitness. She’s always thrived with a deadline, and having a race on the calendar has helped her stay accountable and excited about the journey ahead.
Ang draws daily inspiration and motivation from her fiancé, who constantly encourages her to be her best. He’s her biggest supporter and never hesitates to join her on wild running adventures. Ang is also lucky to have a tight-knit group of running friends who share her love for hitting the pavement (or trails).
ANG’S TOP RECOVERY TIPS
“You can never beat a cold chocolate milk after a long run – followed by a bath in spsom salts, and a good rub down with fisiocrem.
Inflammation is one of the body’s first biological responses within the immune system (Zhu et al., 2017). The body aims to repair tissue associated with infection, injury or irritation (Schmid-Schönbein, 2006). Some common causes of inflammation include obesity, stress, injury and bacteria within the body (Lieberthal et al., 2015)(Cristofori et al., 2021)(Liu et al., 2017).
Inflammation can be a symptom of a more serious condition or disease, like mild arthritis and mild osteoarthritis (OA)(Lieberthal et al., 2015). It can lead to pain, sleeping issues, fatigue, and mood alterations that can drastically affect one’s lifestyle (Dantzer et al., 2008).
Luckily, there are some factors we can change to reduce and manage inflammation. These include what we eat, how much we exercise, not smoking, and drinking less alcohol (Kantoret al., 2013). Other good ways to manage inflammation include oral and topical anti-inflammatories. These can help reduce inflammation and keep you moving comfortably.
Below are some helpful tips and guidance to help you reduce and manage inflammation in the body so you can keep moving.
Anti-Inflammatory Diet: What To Eat (and Avoid)
Nutrition and dietary patterns can influence the body’s inflammatory response (Galland, 2010). Therefore, a diet of high-antioxidant foods and drinks can help combat inflammation (Lu et al., 2015). Just as certain foods can help reduce inflammation, certain foods can also increase it.
Below is a list of anti-inflammatory foods that fight inflammation.
- Fish: Salmon & tuna (Triggs et al., 2010)
- Garlic & ginger (Parvez et al., 2019)
- Nuts: Almonds & walnuts (Parvez et al., 2019) (Rajaram et al., 2023)
- Leafy greens: Spinach & kale (Randhawa et al., 2015)
- Grains: Barley and wheat (Parvez et al., 2019)
- Fruits: Blueberries, strawberries, cherries, grapes (Joseph et al., 2014) (Parvez et al., 2019)
- Vegetables: Potatoes, carrots, and red peppers (Reddivari et al., 2019) (Parvez et al., 2019)
Certain processed and refined foods can contribute to and worsen inflammation, these include:
- Salt (Parvez et al., 2019) (Myles, 2014)
- Gluten (Myles, 2014)
- Sugar (Parvez et al., 2019): Soft drinks and desserts
- Saturated fat, trans fat, omega 6 fatty acids (Parvez et al., 2019): Beef and fried foods
- Alcohol (Parvez et al., 2019)
Having a balanced diet can help reduce and relieve inflammation and help support a healthy and active lifestyle. Just remember everything in moderation.
Movement & Recovery Around Inflammation
Exercise can both cause and reduce inflammation (Woods et al., 2011). However regular exercise has far more health benefits than a sedentary lifestyle that can lead to adverse health outcomes, such as obesity (Wanigatunga et al., 2022) (Febbraio, 2007).
Exercise can cause muscle and connective tissue damage, typically when exercise is done at high intensities for a prolonged duration (Woods et al., 2011). This is typically referred to as delayed onset muscle soreness (DOMS). This temporary discomfort occurs as the body adapts to the new overload stress or new level of activity. Eventually leading to increased strength within the muscles.
Regular cardiovascular exercise training can help reduce and moderate inflammation. Exercise activity such as brisk walking or low-impact activities, can help improve circulation and reduce stiffness (Woods et al., 2011).
Low-impact exercises can include:
- Swimming – Reduces pressure on the joints
- Yoga or stretching – Helps to maintain flexibility and mobility.
- Inadequate sleep can also lead to increased inflammation.
Therefore it is important to maintain a good sleep duration and ensure you have a quality sleep through good sleeping patterns. This can help reduce inflammation and allow the body time to recover (Simpson et al., 2008).
Anti-Inflammatory Creams/Gels For Pain: What You Need to Know
Topical anti-inflammatory gels and creams have many advantages over oral anti-inflammatory tablets, with reduced incidence of systematic side effects (Stanos et al., 2015)(Argoff et al., 2013). Topical creams/gels are effective in the management of inflammation and pain, associated with conditions like mild osteoarthritis (Stanos et al., 2015).
Topical pain relief creams/gels like fisiocrem Solugel & fisiocrem Joint Ease can help relieve inflammation and soreness. Both fisiocrem products can be used in conjunction with oral anti-inflammatories, unlike other topical gels.
fisiocrem Solugel - Muscle pain & inflammation
fisiocrem Solugel is a clinically tested pain relief gel for muscle pain and soft tissue injuries (Ramon et al., 2022). In a randomised, double-blind, placebo-controlled, clinical trial fisiocrem Solugel was shown to significantly reduce pain and improve mobility within minutes of application; used twice daily, it continued to improve musculoskeletal pain and mobility over 14 days, showing the benefit of both immediate and longer-term pain relief (Ramon et al., 2022)
fisiocrem Joint Ease - Mild Joint pain & inflammation
fisiocrem Joint Ease is formulated to help relieve symptoms associated with mild arthritis. In particular, it helps reduce inflammation and stiffness within the joint area improving joint mobility.
FAQ's - All about inflammation
Do’s: Eat a healthy balanced diet rich with anti-oxidant foods. Develop regular exercise habits and ensure adequate sleeping patterns. Utilise topical pain relief products to manage inflammation and swelling.
Don’ts: Eat a diet high in sugar, fats and salt. Operate on minimal sleep and consume large sums of alcohol.
A traditional Mediterranean diet has a high ratio of monounsaturated (MUFA) to saturated (SFA) fats and polyunsaturated fatty acids (PUFAs). This diet has an abundance of fruits, vegetables, legumes, and grains, that have anti-inflammatory effects (Galland, 2010).
A traditional Mediterranean diet has anti-inflammatory properties. This diet places emphasis on fruits, vegetables, and olive oil consumption, with limited meat consumption (Tsigalou et al., 2020).
An anti-inflammatory diet is rich in omega-3s and polyphenols. An important aspect of an anti-inflammatory diet is the reduced intake of omega-6 fatty acids (Sears et al., 2015).
An anti-inflammatory cream like fisiocrem Solugel and fisiocrem Joint Ease can reduce swelling and pain. They help alleviate discomfort and reduce symptoms from sprains, strains, sports injuries and soft tissue trauma.
A topical anti-inflammatory cream like fisiocrem Solugel and fisiocrem Joint Ease can help reduce swelling and relieve pain. Explore the fisiocrem product range.
In conclusion making mindful changes to diet, exercise habits, and lifestyle can help reduce inflammation and improve movement and health outcomes. Incorporating topical pain relief creams/gels into your routine can assist with pain management and inflammation.
Discover how fisiocrem can support your recovery.
References
1) Argoff, C. E. (2013). Topical Analgesics in the Management of Acute and Chronic Pain. Mayo Clinic Proceedings, 88(2), 195–205.
2) Cristofori, F., Nadia Dargenio, V., Dargenio, C., Leonardo Miniello, V., Barone, M., Francavilla, R. (2021). Anti-Inflammatory and Immunomodulatory Effects of Probiotics in Gut Inflammation: A Door to the Body. Intestinal Dysbiosis in Inflammatory Diseases, 12.
3) Dantzer, R., Capuron, L., Irwin, M., Miller, A., Ollat, H., Perry, V., Rousey, S., Yirmiya, R. (2008). Identification and treatment of symptoms associated with inflammation in medically ill patients, 33-22.
4) Febbraio, M. A. (2007). Exercise and inflammation. Journal of Applied Physiology, 103(1), 376–377.
5) Galland, L. (2010). Diet and Inflammation. Nutrition in Clinical Practice, 25(6), 634–640.
6) Hess, J. M., Stephensen, C. B., Kratz, M., & Bolling, B. W. (2021). Exploring the Links between Diet and Inflammation: Dairy Foods as Case Studies. Advances in Nutrition, 12.
7) Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory Effects in Humans. Journal of Agricultural and Food Chemistry, 62(18), 3886–3903.
8) Kantor, E. D., Lampe, J. W., Kratz, M., & White, E. (2013). Lifestyle Factors and Inflammation: Associations by Body Mass Index.
9) Lieberthal, J., Sambamurthy, N., Scanzello, R. (2015). Retrieved from: https://www.sciencedirect.com/science/article/pii/S106345841501300X
10) Lieberthal, J., Sambamurthy, N., Scanzello, R. (2015). Retrieved from: https://www.sciencedirect.com/science/article/pii/S106345841501300X
11) Liu, y., Wang, Y., Jiang, C. (2017). Inflammation: The Common Pathway of Stress-Related Diseases. Brain Health and Clinical Neuroscience, 11.
12) Lu, C., Yen, C. (2015) Antioxidative and anti-inflammatory activity of functional foods, 2.
13) Metsios, G. S., Moe, R. H., & Kitas, G. D. (2020). Exercise and inflammation. Best Practice & Research Clinical Rheumatology, 34(2), 101504.
14) Myles, I. A. (2014). Fast food fever: reviewing the impacts of the Western diet on immunity. Nutrition Journal, 13(1).
15) Parvez, M., Akanda, K. (2019). Foods and Arthritis: An Overview, 3-22
16) Ramon et al Ortho & Rheum Open Access J 20(1): OROAJ.MS.ID.556028 (2022) This study was funded by fisiocrem.
17) Randhawa, M. A., Khan, A. A., Javed, M. S., & Sajid, M. W. (2015). Chapter 18 – Green Leafy Vegetables: A Health Promoting Source. 205-220.
18) Rajaram, S., Damasceno, N. R. T., Braga, R. A. M., Martinez, R., Kris-Etherton, P., & Sala-Vila, A. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. 15(5), 1099.
19) Reddivari, L., Wang, T., Wu, B., & Li, S. (2019). Potato: an Anti-Inflammatory Food. American Journal of Potato Research, 96(2), 164–169.
20) Schmid-Schönbein, G. (2006). Analysis of inflammation. Annual Review of Biomedical Engineering, 8(1), 93–151.
21) Sears, B. (2015). Anti-inflammatory Diets. Journal of the American College of Nutrition, 34(sup1), 14–21.
22) Simpson, N., & Dinges, D. F. (2008). Sleep and Inflammation. Nutrition Reviews, 65(3), S244–S252.
23) Stanos, S. P., & Galluzzi, K. E. (2015). Topical Therapies in the Management of Chronic Pain. Postgraduate Medicine, 125(1), 25–33.
24) Triggs, C. M., Munday, K., Hu, R., Fraser, A. G., Gearry, R. B., Barclay, M. L., & Ferguson, L. R. (2010). Dietary factors in chronic inflammation: Food tolerances and intolerances of a New Zealand Caucasian Crohn’s disease population. 690(1), 123–138.
25) Tsigalou, C., Konstantinidis, T., Paraschaki, A., Stavropoulou, E., Voidarou, C., & Bezirtzoglou, E. (2020). Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview. Biomedicines, 8(7), 201.
26) Wanigatunga, A. A., Chiu, V., Cai, Y., Urbanek, J. K., Mitchell, C. M., Miller, E. R., Christenson, R. H., Rebuck, H., Michos, E. D., Juraschek, S. P., Walston, J., Xue, Q.-L., Bandeen-Roche, K., Appel, L. J., & Schrack, J. A. (2022). Patterns of Daily Physical Movement, Chronic Inflammation, and Frailty Incidence, 281-288.
27) Woods, J. A., Wilund, K. R., Martin, S. A., & Kistler, B. M. (2011). Exercise, Inflammation and Aging. Aging and Disease, 3(1), 130.
28) Zhu, F., Du, B., & Xu, B. (2017). Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Critical Reviews in Food Science and Nutrition, 58(8), 1260–1270.
Introducing fisiocrem sponsored athlete Beth. She enjoys running, but after having a baby in January, she is currently in her walking era.
Beth has decided to shift her focus to shorter distances in her running journey. She plans to dedicate this time to her speed and refining her technique. Beth wants to build a solid foundation before taking on longer races again.
Beth ran two half marathons while pregnant! Earlier in the year, she completed the Hoka Half Marathon in Sydney, and then in October she tackled the Melbourne Half Marathon at 26 weeks pregnant. Remarkably, she was just 30 seconds shy of achieving a personal best despite being pregnant. She says, “I can’t believe I actually ran two Half Marathons while pregnant.”
Beth travelled to Mexico, Los Angeles, and the UK while pregnant and training for half marathons, describing it as the ultimate superhero status in 2024! It was an incredible whirlwind of experiences, balancing travel, pregnancy, and her training, but she loved every second of it.
A race that Beth prioritises every year is the MS Walk, Run, and Roll in Melbourne. She was diagnosed with multiple sclerosis in 2017, before she became a runner, which has made this event especially meaningful to her. Each year she focuses on fundraising for the event to give back.
She has an amazing network of supporters, ranging from close friends, family and those who have followed her running journey with multiple sclerosis. She was once told she wouldn’t be able to run beyond 5km, yet her progress has surpassed everyone’s expectations. With three half marathons completed, she is grateful for the incredible support she has received along the way. Her journey has been nothing short of inspiring, and the encouragement from her supporters has played a vital role in her success.
BETH’S TOP RECOVERY TIPS
“I’ve always had to prioritise rest and sleep while balancing running with an autoimmune disease. I truly believe that with enough sleep, anything is achievable!”
Introducing fisiocrem sponsored athlete Stacey, a dedicated parkrun enthusiast who’s looking for more challenges in 2025.
Running remains Stacey’s go-to activity. In 2024, she faced some health challenges, including weight gain, which made running less enjoyable. However, she made changes towards the end of last year and hopes to regain her health and fitness. Stacey has dedicated 2025 to improving her fitness and health, as she plans to lean on her running tribe for support.
Stacey says, “despite a decline in my fitness last year, I was proud to have completed one of my favourite events – the Endo-End Fun Run.” Stacey would love to return and compete in the Blackall50 this year, but she realises that running 50km isn’t achievable yet. However, 2025 will be her year to get back out there and participate in the Bridge to Brisbane, River Run, and possibly Run Army.
In 2024, Stacey and her running tribe had a great time travelling to various parkruns and embracing their role as ‘parkrun tourists.’ They had fun exploring different locations and deciding which ones were worth revisiting, especially if they had great coffee spots. Some of Stacey’s most enjoyable experiences were the ones where they used the 5km route as a ‘walk and talk’ session.
Stacey’s partner is her greatest supporter, always encouraging her to pursue new endeavours and backing her goals. Stacey’s daughter inspires her to be the best and healthiest version of herself, so she can serve as a positive role model. When it comes to running, Stacey’s running tribe is her strongest support system. They make an extra effort to pick her up for parkruns every Saturday, ensuring she doesn’t ‘accidentally’ sleep in.
STACEY’S TOP RECOVERY TIPS
“Take time to listen to your body, including taking time to rest when you need it. Also a good sleep and stretching routine will help prevent night-time muscle twitches.”
Pain after exercise is something anyone who works out regularly knows well. After a workout, you may feel great, but the next day, sore muscles can make movement difficult. This discomfort, known as delayed onset muscle soreness (DOMS), typically occurs 1 to 2 days after exercise (MacIntyre et al., 1995).
While it’s a normal part of building strength and endurance, there are effective ways to manage muscle pain and speed up recovery. Discover the reasons behind post-exercise soreness, ways to relieve it, and how fisiocrem Solugel can support your recovery.
What causes muscle pain after exercise?
Muscle soreness after exercise occurs when muscles experience micro-tears because of intense physical activity (Cheung et al., 2003). This is especially common when trying new exercises or increasing workout intensity. The body’s inflammatory response to these tears leads to swelling and inflammation, which contributes to pain and stiffness. Delayed onset soreness is most common after eccentric exercises, like downhill running or lowering weights (Gulick, et al., 1996).
Muscle soreness is a sign that your body is adapting and growing. Severe discomfort may indicate a more serious soft tissue injury requiring additional care.
What helps sore muscles after a workout?
Here are some evidence-based strategies to manage soreness and support recovery:
1. Stay Hydrated
Hydration plays a crucial role in flushing out toxins and reducing muscle cramping. Drink plenty of water before, during, and after exercise to support overall muscle function (Chodkowski, 2024).
2. Active recovery
Gentle movements like walking, cycling, or stretching help increase blood flow to sore areas, promoting faster recovery. Active recovery can also reduce stiffness associated with DOMS.
3. Cold and heat therapy
Applying ice to sore muscles in the first 24 hours can help reduce inflammation. Afterwards, using a heat pack may relieve stiffness and promote relaxation (Wang et al., 2021).
4. Massage and foam rolling
Using a foam roller or massaging sore muscles improves circulation, reduces tension, and aids in recovery (Wiewelhove, et al., 2019).
5. Topical pain relief gels
Products like fisiocrem Solugel are ideal for managing post-exercise muscle pain. Fisiocrem Solugel is a topical anti-inflammatory gel containing naturally derived active ingredients and menthol. Topical gels like fisiocrem Solugel help to relieve soreness and reduce swelling associated with soft tissue injuries. Simply apply the gel to the affected area for effective muscle pain relief (Ramon et al., 2022).
How to prevent muscle soreness
Although it’s impossible to avoid all muscle soreness, incorporating these strategies can help minimise discomfort:
- Warm-up and cool down: Preparing muscles with dynamic stretches before exercise and cooling down afterwards, can reduce stiffness.
- Gradual progression: Increase workout intensity gradually to allow muscles time to adapt.
- Maintain good nutrition: Eating a balanced diet with protein and anti-inflammatory foods helps repair muscles and relieve pain.
How to relieve muscle pain after exercise
When muscle pain strikes, quick action can help reduce discomfort and get you back to your routine faster. Stretching, using foam rollers, or applying a topical gel designed for muscle pain relief are great immediate remedies. Keeping inflammation in check is key to reducing sore muscles after a workout.
When to seek professional help
If muscle pain lasts more than a week, or if there is severe swelling or limited movement, consult a healthcare professional. Persistent pain may indicate a more serious injury, such as a strain or sprain, that requires specialised treatment.
Muscle soreness is a natural part of physical fitness, but it doesn’t have to slow you down. Incorporating recovery strategies like hydration, active recovery, and topical pain relief gels like fisiocrem Solugel can keep you moving.
If you have mild discomfort or a soft tissue injury, taking steps to manage inflammation will help you to keep moving.
References:
- Cheung, K., Hume, P. A., & Maxwell, L. (2003). Sports Medicine, 33(2), 145–164.
- Chodkowski, J. (2024). The Role of Nutrition and Hydration in Injury Prevention and Recovery: A Review.
- Gulick, D. T., Kimura, I. F., Sitler, M., Paolone, A., & Kelly, J. D. (1996). Various treatment techniques on signs and symptoms of delayed onset muscle soreness.
- MacIntyre, D. L., Reid, W. D., & McKenzie, D. C. (1995). Sports Medicine, 20(1), 24–40.
- Ramon et al Ortho & Rheum Open Access J 20(1): OROAJ.MS.ID.556028 (2022) This study was funded by fisiocrem.
- Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L., Ma, Y. (2021). Physical therapy in sport, 48, 177-187.
- Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M., Ferrauti, A. (2019). Exercise Physiology. A meta-analysis of the effects of foam rolling on performance and recovery, 10.
Introducing fisiocrem sponsored athlete Nikki Sorrell a hybrid athlete looking to take on her first Hyrox event this month!
Nikki really enjoys the hybrid racing events that are currently gaining popularity. She’s tried DEKA, which she found to be awesome, and she’s signed up for her first Hyrox in mid-December.
2024 was a hectic year for work-related travel, which meant she couldn’t focus as much on her training and events. However, she did manage to sign up last minute for the UTA100, an experience that was nothing short of incredible. The event took her through the stunning Blue Mountains, where she achieved her goal of finishing the 100km in under 24 hours.
Nikki is excited for 2025 and eager to dive back into training. Her first step is locking in events, so she has specific targets to work toward, and she plans to structure her training around them.
As Nikki looks ahead to events in 2025, she’s been building an extensive bucket list, with the Larapinta Trail high on her list of things to do.
She draws inspiration from many people and finds motivation in the small things. Those daily 1%-ers over time, lead to big gains. Nikki is also incredibly grateful for the strong support network she has, including her husband, family, gym community, friends, and training buddies, as well as the wider community of the sports she participates in.
For Nikki, every training session or event holds a special memory, especially those spent out in nature. It’s something that truly grounds her, reminding her that she gets to do this. She is always thankful for the journey she’s on and the experiences she’s able to have.
NIKKI’S TOP RECOVERY TIPS
“Utilise strategies to check in with your body to reduce the risk of injury and optimise health and performance. This is a daily non-negotiable for me, and can be as simple as some stretching upon waking/getting up, and I will always prior to training/events, do things like foam rolling, dynamic stretching and band work to prepare for upcoming physical activities.”
As January rolls in, so do our fitness goals and New Year’s resolutions. Preparing for success starts before your workout. Whether you are stepping into the gym for the first time, returning after a break, or starting a new fitness plan.
Starting strong can help you avoid problems like injury and muscle pain. This keeps you motivated to reach your goals all year.
Here is a comprehensive guide to preparing effectively for a workout and maintaining optimal performance.
1. Set Clear Intentions for Your Workout
A workout without a plan can lead to wasted time or overexertion. Decide what you want to achieve whether it’s improving cardio fitness, building strength, or trying something new like yoga. Having a clear goal will help you structure your session and focus on what matters.
2. Hydrate, Hydrate, Hydrate
Proper hydration is essential for muscle function and endurance. Aim to drink water throughout the day, not just right before you workout. If you’re exercising for an extended period or in the heat, consider an electrolyte drink to replenish lost minerals.
3. Fuel Your Body the Right Way
Your pre-workout nutrition plays a crucial role in optimising your performance. Consuming a light snack containing carbohydrates and protein can provide the necessary energy to support your workout session. Good options include a banana with peanut butter or a slice of whole-grain toast. Avoid heavy or greasy meals that may weigh you down.
5. Stretch Strategically
While static stretches are better suited for after a workout, dynamic stretches are ideal for pre-exercise. These involve movements, such as lunges with a twist or shoulder rolls, and help prime your muscles for action.
To learn about the benefits of different types of stretching, read our guide. It covers static and dynamic stretching. You can find helpful tips on how to add them to your routine.
6. Check Your Gear
6. Check Your Gear
Selecting appropriate workout attire is essential for ensuring comfort and performance during exercise. Choose breathable, moisture-wicking fabrics, and make sure your shoes provide adequate support for your activity. Don’t forget to check any fitness equipment you’ll be using for safety and functionality.
7. Start Slow and Listen to Your Body
Jumping into a new workout plan with full energy too soon can lead to injury. Start at a pace that feels manageable and gradually increase the intensity over time. Listen to your body —if you experience discomfort or soreness, allow yourself time to rest and recover.
8. Cool Down Post-Workout
Although it occurs after your workout rather than before, incorporating a cool-down routine is vital. Cooling down helps gradually lower your heart rate and reduce muscle stiffness. Devote a few minutes to light walking or stretching to support recovery and enhance flexibility.
Support Your Muscles with fisiocrem Solugel - Muscle Pain Relief Gel
Even with careful preparation, muscle aches and soreness can still happen. This is especially true when starting a new fitness routine or increasing activity. This is where fisiocrem Solugel can help provide muscle pain relief.
Specifically formulated with naturally derived active ingredients and menthol, fisiocrem Solugel helps to alleviate symptoms associated with muscle strains, sprains, and soft tissue injuries.
Applying fisiocrem Solugel after your workout can help relieve muscle aches and pains so you can keep moving. fisiocrem Solugel helps you stay focused on your fitness goals.
Shop fisiocrem Solugel – Gel for sore muscles.
Make This Year Your Best Yet
By following these essential steps before your workout, you’ll build a strong foundation for all your workouts. Fisiocrem actively supports your journey toward an active and healthy lifestyle.
Connect with us on Instagram, Facebook, and Strava to stay engaged and informed. Track your progress, share your achievements, and find inspiration.
We share helpful tips, fun challenges, and motivational content to keep you active and focused on your goals all year round. Let’s work together to make this your most successful and active year yet—with fisiocrem by your side!
FAQ's: What to Do Before a Workout
Spend about 5-10 minutes warming up. Focus on dynamic movements that get your blood flowing and prepare your muscles for exercise, such as leg swings, arm circles, or light cardio.
A small, balanced snack that includes carbohydrates and protein is ideal.
No, it’s important to start slow and listen to your body. Begin at a manageable pace, and gradually increase the intensity over time to avoid injury.
Muscle soreness is common, especially if you’re new to exercise. Using a product like fisiocrem Solugel can help relieve pain and discomfort. Simply apply the gel to sore muscles after your workout to speed up recovery.
Introducing fisiocrem sponsored athletes Riley and Ryan, a competitive brother duo who excel in dominating their age group in triathlon events.
Riley and Ryan are currently competing in triathlon events with a specific focus on long-course races. Their competitions range from the Standard distance (1.5km swim, 40km bike, 10km run) to the full Ironman distance (3.9km swim, 180km bike, 42.2km run) and everything in between.
Riley and Ryan’s favourite running spots are always by the water. Living on the Gold Coast, they have beaches right at their doorstep. They enjoy running the paths and trails at Main Beach, The Spit, and through Macintosh Island and Surfers Paradise. With wide open paths and breathtaking sunrises, no two runs are ever the same.
Ryan says, “Have confidence and belief in yourself and set goals to keep yourself accountable.”
Riley and Ryan Billingham’s greatest achievements in their sporting journey include completing their first Ironman at Port Macquarie and securing podium finishes at the 2024 World Multisport Championships. They placed 1st and 2nd in the standard distance duathlon and 2nd and 3rd in the long-course triathlon.
Riley and Ryan’s most memorable running experience was completing their first 32km session while training for Ironman Australia. This run included 6 x 3km intervals at race pace with minimal rest. It was a significant milestone for them, as it marked the furthest distance they had ever run and provided a crucial confidence boost, reassuring them that their training program was on track.
Riley and Ryan’s biggest supporters are, “Mum and Dad, who have spent countless hours travelling around Australia following us as juniors, and even more so now with events scattered across the country, along with the supportive network of the athletes at Team T-Rex Triathlon Club.”
For Riley and Ryan, getting into the right physical and mental zone is essential for race preparation. The most critical parts of their training are the key sessions, where they push themselves to train at race pace. These sessions provide valuable insights and shape their race-day approach. They emphasise consistency in training, ensuring they cover the full race distance while maintaining confidence and belief in their abilities. Ryan says, “You have to motivate each other and pick each other up when the going gets tough.”
Ryan says, “You have to motivate each other and pick each other up when the going gets tough.”
RILEY AND RYAN’S TOP RECOVERY TIPS
“Listen to your body pre-session and post-session. It will tell you exactly what you need to know. You’re better off having an easier day instead of pushing through and risking injury.”
When it comes to injuries, understanding the distinction between a sprain vs strain is crucial for proper treatment and recovery. Sprains and strains are terms often used interchangeably, but they refer to different conditions that require specific care. Knowing what sets them apart can help prevent further damage and ensure a smoother recovery process.
What is a Sprain?
Ankle sprains are among the most frequent types of musculoskeletal injuries (Rogier et al. 2008). Sprains occur when the ligaments – tissues that connect bones and stabilize joints – are overstretched or torn (Fong, et al. 2009)(Canares & Lockhart, 2013). Sprains commonly occur in areas such as the ankle, wrist, or knee.
For example, an ankle sprain can occur when the foot twists awkwardly, overstretching the ligaments around the joint. These injuries can range from mild (a slight overstretching) to severe (a complete tear).
What is the Difference Between a Sprain vs Strain?
While both involve overstretching, a strain affects muscles or tendons—the tissues that attach muscles to bones. Strains often happen in the lower back and hamstring. Strains usually occur because of overuse or sudden force.
Muscle strains are common injuries and usually occur during strenuous activity. Muscle strain symptoms include acute pain and swelling. Physical therapy can also be implemented into your recovery routine to restore flexibility and strength. Avoiding excessive fatigue and performing adequate warm-ups before exercise can help prevent muscle strain injury (Noonan & Garrett, 1999).
Think of a muscle pull during a workout or a strained gluteal muscle from lifting something heavy. Understanding the difference between a muscle strain vs. a sprain is essential for providing proper first aid.
First Aid for Sprains vs Strains
Immediate first aid can make a significant difference in recovery from a sprain or strain (Borra et al, n.d). The R.I.C.E. method (Rest, Ice, Compression, Elevation) is widely recommended:
- Rest: Avoid using the injured area for a few days to prevent further damage.
- Ice: Apply a cold pack to the area for 20 minutes every 1-2 hours during the first 48 hours. This helps reduce swelling and provides pain relief.
- Compression: Use a bandage to help reduce swelling, but make sure it’s not too tight.
- Elevation: Raise the injured limb above heart level. This helps blood drain from the injury and reduces swelling (Iafstore, 2016).
fisiocrem Solugel - Topical Anti-inflammatory
Additionally, using a topical pain relief gel like fisiocrem Solugel can support the recovery process. fisiocrem Solugel is a topical anti-inflammatory cream that helps relieve symptoms of muscle sprains and strains. fisiocrem Solugel contains naturally derived active ingredients & menthol.
Using fisiocrem Solugel in your recovery routine can help speed up your recovery. It is also useful for treating acute injuries. This can help you get back to your activities more quickly.
fisiocrem Solugel is also ideal for:
- Relieving symptoms of soft tissue trauma
- Assisting in the healing of minor body tissue injuries
- Supports body tissue repair and regeneration
- Relieve symptoms of soft tissue trauma
Swelling in Sprains and Strains
Swelling is a common symptom for both sprains and strains, as it indicates tissue damage and inflammation. For sprained ankle treatments, using cold packs can help control swelling in the first 48 hours. Combining this with fisiocrem Solugel can further support pain relief and reduce inflammation, making the recovery process smoother.
Moving Forward with Care
Knowing how to distinguish between a sprain and strain, and how to treat them, can be a game-changer in your recovery. Whether you’re dealing with a sprained ankle or a hamstring sprain, applying the right first aid measures, using fisiocrem Solugel, and gradually reintroducing movement can help you get back on track safely. If symptoms persist or worsen, it’s always best to consult with a healthcare professional for further guidance.
FAQs: Common Questions About Sprains and Strains
Cold is the preferred choice in the first 48 hours following a sprain to reduce swelling. You can introduce heat later to soothe and relax tight muscles.
Cold packs reduce blood flow to the injured area, which helps decrease swelling and numbs the area to reduce pain. This makes them an effective initial treatment for a sprained wrist or ankle.
Yes, heat should be avoided initially, as it can increase swelling. After 48 hours, heat can be beneficial in loosening up tight muscles during recovery.
In conjunction with the R.I.C.E. method. fisiocrem Solugel can help soothe sore muscles and reduce swelling, making it a helpful addition to your recovery plan. Over-the-counter pain relievers can also help manage pain.
Resting the muscle is crucial, followed by gradually re-introducing exercises to regain mobility. For a lower back strain, for example, gentle stretching and strengthening exercises can aid recovery while preventing further injury.
Ice helps reduce swelling and numbs the sore area. This makes it a good remedy for sore muscles after exercise or injury.
Rest, applying cold packs, and avoiding activities that put a strain on the back are key. Using fisiocrem Solugel can help reduce muscle discomfort, making it easier to transition back to movement. After the initial pain and swelling subside, gentle stretching and exercises can help restore mobility.
References
- Rogier M., Anton G., Roos M.D., Pim A., Bart W., Sita M.A. (2008). What Is the Clinical Course of Acute Ankle Sprains? A Systematic Literature Review. The American Journal of medicine. 121 (1) 324-331.
- Fong, D. T., Chan, Y.-Y., Mok, K.-M., Yung, P. S., & Chan, K.-M. (2009). BMC Sports Science, Medicine and Rehabilitation, 1(1).
- Canares, T., Lockhart, G. (2013). Sprains. Pediatrics in review.
- Iafstore, S. (2016). Sprain or strain? How to recognise and treat them. Retrieved from https://blog.iafstore.com/en/sprain-or-strain-how-to-recognise-and-treat-them-a428
- Borra, V., De Buck, E., Vandekerckhove, P. (n.d.) RICE or ice: what does the evidence say? The evidence base for first aid treatment of sprains and strains. Retrieved from http://www.wordeenjijplus.be/storage/main/poster-20.pdf
- Noonan, T., Garrett, W. (1999). Muscle Strain Injury: Diagnosis and Treatment : JAAOS – Journal of the American Academy of Orthopaedic Surgeons. 7 (4) 262 – 269.
Introducing fisiocrem sponsored athlete Meg, a dedicated fitness enthusiast with a strong passion for running and gym workouts.
Meg is currently hooked on both running and hitting the gym. These two activities complement each other perfectly, keeping her energised and grounded.
Meg says, “Every run feels like an adventure, but the Brisbane Half Marathon truly stands out.” As she crossed the finish line, her watch revealed she had achieved a 5-minute personal best time! She considers that a solid win!
Meg says her biggest supporter is, “My mum, who’s at every race with me, triple-checking that I have everything I need and cheering me on.”
For Meg, race day preparation is both a mental and physical challenge. The night before, she switches off from social media to focus all her energy on the event. She ensures her meal includes a balance of protein, carbs, and fats, including her usual 8 to 12 hours of sleep. Physically, she’s refined her approach over time to avoid getting sick before the race. It’s a delicate balance to get right.
Meg is drawn to trails through rainforests and near waterfalls. Running in her hometown of Cairns holds a special place in her heart. The paved and unpaved paths that she explores in her backyard, fill her with gratitude. Meg says, “There’s a calming energy in nature that you can’t find anywhere else.”
MEG’S TOP RECOVERY TIPS
Meg’s top recovery tips are, “Fuel your body and rest as much as you can to avoid burnout. Remember, where your energy and focus go, results follow.”
