Have you ever had an injury that cost you your precious sports time? If, so, you probably already know how long the recovery can last. Sports activities can affect not only professional athletes but also anyone who exercises.
Good news to all the sports guys and ladies, there are steps to take to avoid injuries and today find out more about how to prevent injury when working out and what you need to do to keep your muscles strong and healthy.
How to Prevent Injury When Working Out
Warming up before starting an exercise prepares the body, not only physically but also mentally. Perhaps you feel like you don’t have time to warm your body or you don’t think it is too important, and here is where you will make your first mistake.
Have you ever watched sports? I am sure you have; but have you ever noticed a sportiest going straight to the pitch without first warming up? – I think not.
Remember, warming up is crucial for every workout and in this way, you will slowly relax your muscles and prepare them for more challenging exercises. This is one of the ways how to prevent injury when working out.
How to do a warm-up
As I previously stated, warming up is the best way how to prevent injury when working out, and it should include different types of exercise, such as jogging, gentle stretching, and a little resistance exercise.
It is essential to stretch the muscles that you will use during your exercise. The duration of the warm-up and its intensity depends on the level of activity you are going to do. In general, it should last at least 15 minutes, enough time to start doing it, but without feeling tired.
Stretching before and after exercise can improve your flexibility and prevent injury. Many of the most common sports injuries are due, in part, to a lack of flexibility. Stretch your muscles gently and slowly, to the point of tension and keep them stretched for at least 30 seconds.
You should feel a sense of stretch rather than pain.
Use of the correct equipment
There are hundreds of models of shoes in the market, but the best shoes are those that adapt to the shape of your cakes.
If you are not sure if you are wearing the right shoes for you, it is a good idea to go to a sports store and ask for advice. Some stores have experienced advisors who can observe while you run and recommend the right shoes for you. If possible, take aside your old shoes so that the assessor can analyze how it has worn out. Read how to begin with fitness.
If biking is the activity of your preference and it is also a way to clear your mind while on the road, there are a variety of products on the market to protect almost any part of your body and it is how to prevent injury when working out. You can opt for helmets and mouth guards to shells and shin guards and so much more…
There is no point in trying to exercise if you have a bad technique, as this is an almost infallible way to end up injured.
Try to learn the right skills when you start a new sport in order to incorporate the correct practice. If you are a member of a gym, you can speak with a staff member to show you how to use the equipment safely and effectively and how to prevent injury when working out, especially if you use weights.
Know your limit
When exercising, it is crucial that you listen to your body. If you have not done an exercise in some time, this means avoiding a tug or muscle strain.
Recovery is an essential part of any training program, and it is important to help maximize performance, and it is how to prevent injury when working out.
After doing the exercise, try between five to 15 minutes of cooling. This involves a gentle activity, such as walking and stretching the muscles that we have used while exercising. Some people believe that stretching after exercise reduces muscle pain the next day, but there is no evidence to support this theory. However, stretching improves and maintains flexibility, which can help prevent injuries.
When you exercise, you can lose a lot of fluid, especially if you are exercising in a hot environment. Make sure to respond to liquids that have you have lost during exercise is an essential part of recovery.
To sum up…
Forget the old idea “without pain there is no gain” and pay more attention to your body. Of course, to increase its strength and endurance, it will be necessary to make an effort. However, the minute you start feeling unbearable pain is when you need to STOP! This is the best way of how to prevent injury when working out.