Physical exercise has numerous benefits, but if practiced without caution and wisdom, may arise from various injuries. In this article we will talk about how to avoid injuries in sports.
Exercise is essential to a good functioning of the body but there are who know how to avoid injuries!
Usually occur several injuries caused by excessive exercise, or inappropriate to the age, lack of supplementation, lack of heating and stretching, footwear that is inappropriate… among other causes.
Let’s look at some important rules that you should take into account to avoid injuries.
HOW TO AVOID INJURIES ? 6 BASIC RULES TO TAKE INTO ACCOUNT
1. PRACTICE A SPORT THAT IS APPROPRIATE TO THEIR AGE
In this way respect some wear and tear osteoarticular already existing.
Usually there are certain injuries that are very common as the knees worn out, ruptures of the meniscus, the shoulders with micro cracks due to the stress, back pain, ciatalgias, etc.
Respect your body and only do what you can!
2. ATTENTION TO THE TIME OF THE TRAINING
The workouts with too much heat, too cold, or too much wind, is left to the professionals, who have no evidence of where they have to be prepared to overcome these factors.
If you are not prepare to make any proof with these circumstances avoid training in extreme conditions.
3. STRETCH AND WARMUP BEFORE YOU EXERCISE
Another fundamental rule to avoid injury is to stretch and warmup before you exercise and stretch at the end.
There is much in the habit of making only the warmup before exercise, but there are already a few years know that the stretches are so important before the start of the training, as in the end and this is a golden rule to avoid injury.
It is a trick great for athletes who suffer from SFIT (band Syndrome ilium-tibia, also known as the knee of the marathoner. Keeping an elasticity effective, the tendency to micro tears and inflammation reduces. With this procedure we know that the muscles are more strong and elastic training for training.
4. THE POWER SUPPLY ALSO SERVES TO PREVENT INJURIES
Must be appropriate and hydration falls into this rule.
Not to forget: never train after a long period without the intake of nutrients or water. There is the idea that training without eating is best for losing weight, and this is wrong! You should eat before (in the hour before the workout) and you should eat after, but it is not any thing!
Nutrient intakes must be adjusted depending on the exercise and the expenses that will have.
> Learn here what you should eat before and after workout
Please note: these meals should be adjusted to each person, because they must comply with conditions such as: kidney disorders, changes in blood pressure, diabetes, etc.
What can happen if you exercise with “hunger”? Several things! Hypoglycemia, lack of energy, difficulty in post-workout recovery, muscle fatigue excessive, among others.
If during training you do not have “fuel” in direct booking, the agency will seek the waivers, is; muscles, tendons, ligaments…they will be weaker, and yes, you will appear the injuries!
5. SUPPLEMENTATION APPROPRIATE
If you already have some performance and train well, several hours per day or many times per week should supplement to avoid injury. In this case is not easy only with the power!
You may justify supplementation in magnesium, zinc, vitamin C and protein, of course, for the body to have amino acids available for reconstruction of fibers strong and healthy!
Always what makes for a good workout, there are muscle fibers that break, because they were taken to the limit, either due to impact or because of the intensity of the effort. At the end of each training session the body starts a reconstruction of the fibers even stronger, because the brain identifies that the earlier they broke is because they were not be “work that has been asked of them”!
It is because of this process that it is possible for there to be more force, more strength and more muscle tone workout to workout. For this “construction” of resistant fibers there has to be some “bricks”, the amino acids! These amino acids are present in animal proteins but also in vegetables, fruit and legumes
In the market there are several protein isolated, hydrolysed , and several brands already have vegetable protein without gluten and without lactose, for those who do not tolerate animal protein. This is a way of knowing that contributes adequately to their daily needs.
Currently we are also with a new family of add-ins ready to use, the superfoods. You can put them in a smoothie for breakfast or before a workout the protein shake, it is fantastic!
6. CHOOSE CLOTHING AND SUITABLE FOOTWEAR
Don’t forget that in order to avoid injuries, it is also important to give some attention to clothing and footwear. Wear comfortable, not tighten, do not forget that your blood and lymphatic circulation are going to speed up, if you have corsets will feel bad!
Footwear should be appropriate to the practice of exercise: walking, running, climbing… do not hike with “Crocks” or slippers as often see, your column will be angry with you, and the ankles also!
If you do not know that tennis buy, look for a sports shop that will do the test of the past to see if you have a past pronated (foot pronation), supine (foot supination), or neutral. Get this way the tennis indicated.
These are the basic rules to make sure, and some ideas of what should change or improve in your training and you will certainly learn how to prevent injuries.