For most people, sports and a variety of physical activities are the most effective way to stay in shape and a great start on the road to a healthy lifestyle. Nevertheless, there is always a risk of injury during group exercise or self-training.
Among common sports, the most injury-prone activities are:
- Strength training.
- Skiing, skating, skateboarding.
The causes of injuries most often become:
- Improper or insufficient training of the athlete.
- Use of unsuitable equipment.
- feeling unwell during training.
- Neglecting the warm-up or stretching exercises before the main training session.
While it’s impossible to completely avoid physical injuries when exercising, preventative measures can help significantly reduce this risk. Here are a few tips to help you get the most out of your workout while preventing sports injuries.
If you have been diagnosed with chronic or cardiovascular disease, but decide to participate in sports, get an examination or consultation with a doctor beforehand. This recommendation also applies to those over 45. Never rush during strength training and perform a full range of motion in each repetition.
Don’t Force Your Training
Approach a specific result, such as lifting a certain weight, gradually. Set realistic goals, correctly assessing your level of fitness. Knowing your limits means that you are less likely to suffer a sports injury. Trying to do too much when your body is not yet prepared for it also increases the risk of overexertion injury.
Remember to Rest
It is necessary to observe pauses between workouts, games, and other sports activities. Muscle fatigue and fatigue increase the likelihood of injury. Plan at least one day a week and one month a year for rest from strenuous exercise.
You can choose different activities for relaxation. It can be a massage session, betting via an online bookmaker, or watching Netflix the whole day.
Think About a Variety of Sports Activities
Cross-training and playing a variety of sports minimizes the risk of overexertion injuries. Develop a fitness plan that includes cardio, strength training, and flexibility exercises. Learn the proper technique for each new exercise and follow it carefully.
Don’t Neglect Warming up and Warming Down
A properly performed warm-up is important for proper performance of the main part of the workout. Stretching exercises improve your muscles’ ability to contract and work, reducing the risk of injury. Start each stretch slowly until you reach a point of muscle tension. You should not feel any soreness while doing so. A gentle warm-up reduces the feeling of tension in the muscles after the workout. Usually, classes are completed with a few low-intensity exercises and stretches.
Take Care of Your Water Balance
Be sure to stay hydrated before, during and after your workout. This promotes greater elasticity of ligaments and muscles, and prevents dehydration and overheating of the body. In addition, the lack of moisture in the tissues of muscles and organs negatively affects performance. During endurance training it is advisable to drink about 600 ml of fluids per hour, and this drink should contain sugar and electrolytes.
Use the Right Equipment
Your workout clothing should maintain an optimal thermal balance: consider the hygroscopic and breathable material of the tracksuit. Choose it according to your height and build. Footwear is necessary to cushion the impact of movement and to adequately support your ankles and feet.
This is especially important when practicing sports for which knee and ankle injuries are typical. Depending on the type of training you do, good injury prevention is the use of protective equipment: helmets, shields, goggles, mouth guards, knee pads, elbow pads, gloves.