Marianne Timmer's Expert Tip: Prevent Sports Injuries Effectively

Santé proudly co-sponsors Team Continu, the elite skating team led by Olympic champion Marianne Timmer. As a renowned speed skater with years of high-level experience, Marianne shares daily fitness tips powered by Santé.

Marianne Timmer: Injuries disrupt training and performance, often stemming from trauma, accidents, or chronic overload. Your physique, age, and fitness level influence injury risk. If unexplained physical complaints arise—unrelated to recent sessions—consult a physiotherapist or doctor promptly. Early intervention is key. Stress can also heighten vulnerability.

Always warm up your muscles before training: perform light stretches for your back and legs, then ease into the session. Extended static stretching isn't necessary—daily athletes warm up quicker than occasional ones.

Key Warm-Up Components

The warm-up includes three essential phases: general warm-up, stretching, and sport-specific preparation.

• The general warm-up elevates heart, lung, nervous system, and muscle function—jog for 10 minutes with gentle arm, leg, and torso movements.
• Stretching exercises follow. Focus on steady, free breathing. If you hold your breath during a stretch, it's too intense—scale it back.
• The sport-specific warm-up hones your technique with movements mirroring your training or competition.

Don't Skip the Cool-Down—It's Crucial. Gradually taper intensity to flush waste from muscles, reducing soreness risk. Include: slow the pace of your activity, repeat warm-up stretches, and finish with contrast showers (alternating hot and cold).

Missed a tip? Explore all Marianne Timmer's expert advice.