In today’s post, we will address an important issue in physical exercise, and that worries both novices and experienced athletes. It is the prevention of suffering sports injuries, either during or after physical activity. To do this, we are going to provide you with a series of tips on how to prevent injuries in sports. Such as tendonitis, muscle strains, sprains, fractures. And to help you enjoy good training sessions. Keep in mind that the most frequent sports injuries are usually avoidable. So pay attention to our advice, so as not to suffer them and be able to enjoy the physical and mental well-being that training provides to the fullest!
1. GOOD WARMING
It is essential to warm up properly before exercising. A good warm-up will help us prepare the body for sports, reducing the risk of injury, especially the muscular type.
The introduction can consist of exercises such as continuous running, stationary bike, elliptical bike or rowing, among others. We will always do it with a light-moderate intensity, favoring the flow of blood and oxygen to the muscles, so they prepare for the training to be carried out later. The duration can be variable from 5 to 15 minutes is enough. And at the end, we should have the feeling of having warmed up, but without feeling exhausted.
2. CONTROL OF THE EXERCISES TECHNIQUE
Controlling the technique to perform the exercises and movements correctly is essential in sports injuries management. Exercising with improper technique increases the risk of muscle and joint injuries. It is necessary to progress little by little in each movement, whether when we start a new sport or especially when doing strength exercises. The most common mistakes in gyms that cause injuries are poor technical execution of the activities, and excess weight when performing them. If in doubt, turn to the qualified staff at your gym for advice and guidance.
3. WORK ON FLEXIBILITY AND MOBILITY
In our day-to-day lives, we spend many hours sitting or in incorrect postures that increase the risk of injury and considerably impair our sports performance.
Therefore, incorporating stretching exercises at the end of sports or even flexibility and mobility sessions on rest days is an exciting option. With this, we will improve body posture, flexibility and increase our performance, besides preventing the risk of injury.
Another essential point to sports injuries prevention is to use adequate equipment for the activity we are going to do. A correct choice in sports shoes, for example, is essential to reduce the risk of injury while running. If we do sports where we can suffer bumps or falls – such as cycling, skating. We must also take this into account when equipping ourselves, to minimize the possibility of accidents.
5. CORRECT HYDRATION AND NUTRITION
When doing physical exercise we usually lose fluid in the form of sweat, -especially in summer. So, adequate hydration during and after training will be essential for recovery to be effective, and consuming sufficient food and thus avoiding the risk of suffering from sports injuries.
After strength training, for example, it is an excellent option to incorporate a protein shake to promote muscle regeneration.
6. THE IMPORTANCE OF REST
It is essential to find a balance when scheduling our physical activity sessions. A common mistake that carries a high risk of injury is training too much, especially in people with a very marked aim such as a competition, or in those people who want to lose weight. Practice in excess is usually counterproductive; we must bear it in mind that more is not always better. Resting properly and leaving a space between training sessions is essential both not to injure ourselves. And to achieve positive adaptations in our body and in this way make better progress towards the goal we have set for ourselves.
Suppose you have doubts about how to schedule your weekly physical activity. In that case, you can consult a technician or graduate in physical activity for individualized advice.