PREVENTION OF INJURIES – BETTER THAN TREATMENT OF INJURIES:
RE:  10 Krankin Tips (Pre-habilitation, Recovery & Mobility on Stability)

1. Consistent Sleep Pattern: scientific research reveals that between 10pm and 1am – our bodies recover the best (REM Sleep).
2. Soft Tissue Therapy: regular STT allows the tendons, ligaments and damaged muscle tissue to rebuild and rejuvenate.
3. Self massage: focus on main muscle groups (rubbing/stroking up towards the heart); set your watch for 8 mins, while watching TV at night – between dinner and desert! Or in the add breaks (30 mins a commercial TV shows, has nearly 13mins of adds!)
4. Massage your feet – research reveals that the feet have many trigger points/energy channels that assist “energy-blood-flow”….
5. Scheduled “Full” rest days: do something you don’t usually do (go to a different coffee shop – make an effort to not dress in tracksuit pants or bike pants!); go to the movies; have a picnic.  Scheduling RD’s avoids having a “forced RD” -
6. Regular Pilates/Yogalates/Core Strength session: helps with breathing, mobility on stability, strength endurance & posture.  I recommend doing 10mins of core after a long run/walk – especially concentrating on good form & correct muscle activation.
7. Running/Walking Drills: perform 10mins of running/walking drills twice a week (see City News next issues for specific running/walking drills): concentrating on posture and fast turn-over.  Preferably after a run – muscle memory is important for your next run!
8. Breathing:  I recommend massaging your intercostal muscles (tiny muscles in between your ribs)....full use of your LUNGS is very important for everyday activities. 
9. HOT COLD HOT COLD showers: I recommend 1min warm water (with self massage- increases blood flow); then 20 sec cold water (breath!) x repeat 3 times.  Very extreme; though very rewarding and refreshing!
10. Be good to your Mum.

Yours in Sport!

Kirra Rankin
Rehabilitation Exercise Physiologist (AAESS)
Level II Middle Distance Athletics Coach
Pilates Instructor
Soft Tissue Therapist

I like the last point.
Nice article