The first aid kit of a sportsperson must be adequate for the main situations that will be encountered in training as well as in competitions. Ideally, it will contain dressings, bandages, sterile pads, physiological saline solution, an antiseptic and an anti-inflammatory gel, as well as basic tools, such as small scissors and tweezers. A cold pack can also be very useful in cases of muscle pain or shock.

Aromatherapy plays an important role in sports: Many essential oils have anti-inflammatory, relaxing or analgesic properties. Some stimulate blood circulation and even boost self-confidence. When applied in massage, diluted in vegetable oil or cream, and used sparingly due to their high concentration of active ingredients, these oils promote muscle relaxation, help eliminate toxins and reduce pain in muscles, tendons and joints.

Before starting or resuming training, make sure that the sport is not inadvisable according to your doctor. Pay particular attention to the warm-up and stretching phase and choose a suitable activity, such as swimming or cycling. An exercise bike is ideal for gentle ankle strengthening at home.

To get started with road biking, equip yourself with a high-performance bicycle and accessories. Study the routes carefully beforehand and go out in the daytime at first. Adjust your bike to your size to be comfortable. Start with short trips and do cardio and weight training at the same time to make rapid progress.

To strengthen your knees and gain better stability, do exercises that engage the muscles around the joint. Furthermore, take care when you warm up and do not neglect stretching either. At the same time, determine the origin of any pain and do not place an injured knee under stress. Good hydration and a balanced diet also help to maintain healthy knees.

To build muscle and meet your health goals during the holidays, take inspiration from a bulking diet: Give priority to proteins, eat more small meals during the day, limit alcoholic drinks and stay well hydrated. At home or at a friend’s house, following these principles will allow you to enjoy the holidays without feeling guilty, even if you’re a little out of shape.

To start a dietary rebalancing programme, it is preferable to cook at home with fresh ingredients that you choose yourself. Focus on fibre and vary your meals by including fruits and vegetables, seeds, dairy products, and so on. Avoid skipping meals, especially breakfast, and give yourself the best chance of success by setting yourself a realistic goal.

To eliminate toxins linked to possible excess food and alcoholic drinks during the holidays, schedule a detox treatment over 2 days. Include in your menus foods that promote the elimination of metabolic waste, such as artichoke, garlic or lemon. After the detox treatment, eat a healthy diet with detox ingredients on a daily basis.

Osteopathy is useful following a sports trauma, but also as a preventive measure to regain good posture and limit the risk of injury during practice. It is beneficial to utilise osteopathy before the preparation phase of an event, for example, but the best way to reap all the benefits is to go and see the osteopath when everything is going well, as this is when a practitioner can help you remove blockages and improve your performance.

Acupuncture helps reduce fatigue, stimulate the body and relieve pain in the event of injury or inflammation by using pressure points. This technique, which originated in Asia, is now popular among world-renowned athletes and is considered effective in managing stress and improving athletic performance.

Sophrology is a technique based on relaxation and well-being, often used by top athletes for mental preparation. By promoting concentration and facilitating the management of emotions, sophrology is a great help in preparing for a competition. After being initiated with a professional, you can perform certain exercises by yourself at home.

Sports hypnosis is used to change bad habits in order to replace them with more positive thoughts, to better manage stress, to treat insomnia, to accompany a weight-loss plan or to remove obstacles encountered during training to improve performance. This highly effective technique is within everyone’s reach, with a hypnotherapist, and then independently at home, thanks to self-hypnosis exercises.