You don't get a warm up or a cool down for the fitness test, it's as simple as that.
I do the exercises the physio has given me, I also do Pilates as well, which helps to a certain degree, but unless I go to the physio it's still there. (And I've been to a couple as I move around with work a fair bit.)
The point is there's something wrong somewhere, and in order to get fixed, i need to know what's wrong. But I don't even know where to start!
I injured my leg a couple of years ago whilst doing a fitness test. The doc diagnosed a muscle injury, and sent me along to the local NHS physio.
Needless to say they were next to useless, so ended up going to a private physio. Had physio on the leg every three weeks over a series of months, and injury was fine, and carried on training as normal with no side effects. Carried on with the physio after it had healed, as I had another fitness test coming up, so wanted to be in tip top condition. Do the fitness test again, as before no warm up, leg starts playing up again.
I also have another injury from being thrown off a horse - I basically have a sore arse (pain in the coxy, and problems with piriformus muscle).
These two injuries don't bother me if I go and see the physio every few weeks. However if my horse had to have constant physio, I'd be getting the vet out to find out where the problem is coming from. So I went to the doc's... who packed me off with some anti-inflammtories, and I can get a referral to the rubbish NHS physio when I'm not busy with work.
Can't say I'm best impressed with the doc's, but asides from spending another small fortune at the physio, I really dont know what to do next. I dont have any medical insurance, and the injuries are more "niggles" than anything, but I'm getting fed up of them aching.
I had vowed next time to put an extra sock on my right foot! To be fair the last time I did any xc in the dirt to get my spike sucked off was nearly 20 years ago when I was a small child. It was still the right one though I can remember that much!!!
After today's northern xc championships, where it was very muddy, has left me wondering if my footwear is not the best for mud! I have a pair of xc spikes, with the longest spikes in I could find. I forgot my tape, so couldn't put that on, but at several points around the course, I was in real danger of having my right shoe sucked off into the mud (I think my right foot must be slightly smaller than the left as its always the right it happens too!) I wondered if maybe some trail running trainers may be better in really muddy conditions, as there is more "shoe" than a spike help keep it on your foot. I'm in no danger of winning so something comfy is fine