One of the best ways of managing a healthy and well being is through exercise. However, regardless of all these benefits, injuries can also occur under the condition when the precautions are not taken. Being an experienced person or a novice in the fitness world, it is always handy to know the most probable injuries that may be incurred during the process of having a fitness session and how such fitness injuries can be prevented.
Sprains and Strains
Rupture or rupture of the ligaments are called the sprains and the tensed muscles or the tendons are called as the strains. Both are likely provoked by overuse, improper warming up or fast motion.
Prevention Tips:
Warm Up: Warm-up must consist of minimum of 5-10 minutes of light aerobic activity and dynamic stretching prior to more vigorous activity.
Progressively gradual: Do not leap to a very high intensity of the workout or length of a workout; build up over time.
Form-perform exercise to correct form to prevent overworking the muscles and ligaments.
Knee Pain
The pain in the knees is more or less connected to the repetitive aspect of knees flexion or jumping such as in the running or playing basketball.
Prevention Tips:
Strengthening Exercises: Leg press, squats and lunges exercises will strengthen the hamstrings and the quadriceptic muscles which will sustain the knees.
Good Shoes: Check to see that you have supportive, cushiony shoes, which are activity specific.
Cross-Training: You need to involve low impact exercises in your routine because such exercises will provide your knees with a rest following high impact exercise.
Shin Splints
Shin splints refer to pain on the inside of the shinbone and is common among runners and other sportspersons who do a lot of hopping and running.
Prevention Tips:
Training Procession: Do not suddenly increase your mileage and / or intensity.
Conditioning: Calf muscles build-up exercises such as toe raises and heel drops.
Footwear: Invest in footwear that suits your foot and activity.
Low Back Pain
Poor posture, weak core muscles or improper lifting form are the reasons behind lower back pain.
Prevention Tips:
Core Strengthening: It is more about exercises that tend to strengthen lower back, abdominals, and obliques and stabilize the spine.
Lifting with Legs: When lifting make it a habit to use your legs and not your back. Clothing nearby your body and the two knees must be bent.
Ergonomic Adjustments: Sitting in an ergonomic position of the chair and desk is always beneficial, in a way that the spine is at a neutral position.
Shoulder Impingement
Shoulder impingement is the disorder that arises when the tendons of rotator cuff become inflamed and irritated in the course of the travel through the shoulder joint.
Prevention Tips:
Stretching and Strengthening: You also have routine stretching and strengthening exercises to enhance muscle fats and muscular balance.
Correct Technique: learn and use correct technique in performing exercises which place the shoulders in consideration especially overhead lifts.
Avoid Overtraining: The amount of overhead lifts training sessions must be no more than once per week and the rest days should be sufficient.
Patellar Tendinitis
Patellar tendinitis is a inflammatory disease of the knee that occurs in jumping sports where the tendon, which connects the kneecap and the shinbone, is the patellar tendon.
Prevention Tips:
Strengthening Exercises: Be aware of exercises that make quadriceps, hamstring and calves stronger.
Proper Landing: Skills to teach, How to land safely with the end of jumps with minimum impact.
Rest and Recovery: There can not be enough rest between the training sessions and give the tendons time to rest.
Achilles Tendonitis
Achilles tendonitis is inflammation of Achilles tendon, i.e. that insertion of the heel bone that glues the muscles of the calf.
Prevention Tips:
Shoes: Wear well-padded and supportive shoes and at areas where frequent shocks may happen to you.
Progressive overloading: Add exercises to the Achilles tendon of duration, and difficulty.
Cross-Training: Perform some low impact activity like swimming, or riding a bicycle, to relieve the Achilles tendon of the load.
Conclusion
By taking this active stance towards injury prevention you will be in a position to significantly reduce the risks of injury that you are capable of inflicting on yourself in the course of your workout routine and enjoy a healthier and better workout routine. Always keep in mind there is no need to stress yourself, you just have to listen to your body, do your warm-ups and cool-downs and be professional when it is needed. The plans will assist you in being positioned better in order to prevent the injuries and the actual advancement in the fitness.
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