Preventing injuries in sport is essential to being able to train consistently. Anyone who trains regularly knows that some injuries can happen. However, if you want to avoid training for a day and sitting out a month due to injury, it is much better to make sure you do things right.
Are you new to the world of sport and coming from years of extreme diving? Are you a professional sportsman? This is true for everyone!
If in professional athletes, or in any case expert ones, injuries are often due to an increase in intensity of training, in neophyte incorrect exercises or those with incorrect execution are often the cause of traumas. To minimize the risk of injury we recommend some simple basic rules.
Tips for preventing injuries in sports
Small premise: these small rules should be respected for any sport. Whether you do white album workouts or train with exhausting sessions in the gym you should still implement these good habits:
Nutrition to support sport
How many times have you heard that nutrition is essential? Well… it’s really true. When you have a goal such as losing weight or even increasing lean mass, you are forced to combine targeted nutrition and obey its rules.
The advice is not to rely on do-it-yourself or pseudo coaches but only on qualified people with the skills (and qualifications) necessary to prescribe a correct diet.
The body needs to be supported by the right nutrients to have the energy necessary for training. Always remember that drinking the right amount of water is also essential.
Correct equipment for training at home
You don’t need to spend a lot to train at home but there are some things that you really can’t miss. Technical clothing, especially suitable shoes, is essential to avoid problems. Inflammation and joint problems are the most frequent traumas among those who make this mistake.
How to train without health risks
Regularity
Training consistently is really important to allow your muscles to respond correctly and avoid annoying and painful injuries. There’s no point in doing a full immersion once a month!
Graduality
Always start with workouts suited to your level of training and increase the difficulty progressively. Starting early with something too intense to get results first can lead to injuries that force you to sit out for a long time.
Heating
Never start training without first warming up! It’s really essential to prepare your body for the actual exercises and to avoid painful injuries. If you want to learn more about how to warm up correctly, read our article Warm-up: exercises to prepare for workouts without injuries.
Technique
I will never stop repeating it: it is better to do two fewer repetitions but done well than not doing so many and neglecting correct execution. Don’t worry about doing a lot but pay attention to doing well. You will get more results and avoid painful injuries.
Stretching
I know, it’s boring and often out of haste or boredom it gets left out. How many times have you said to yourself “I don’t have time, I’ll train but I’ll skip the final stretching to get by sooner?” Well, it’s a big mistake because the final stretching is very important to lengthen the muscles and avoid trauma .
Pay attention to the climate
Covering up too much, or too little, in cold weather can be harmful. As well as overdoing the air conditioning when it’s hot. Also remember to drink the right amount in summer because you risk dehydration and to warm up for at least 15 minutes before going out in the cold to do physical activity.
Rest
It’s important to train properly but it’s equally important to rest. Recovering well from yesterday’s training is the best way to give your best today.
Common sense
If and when you feel pain of any kind, know that it is useless to be a hero and continue training to the bitter end. Stop and, if the pain persists, contact a doctor.
It is also important not to ask friends/relatives/Facebook users for advice, treatments or experiences. Each person is unique and, even with similar pathologies and symptoms, can have extremely different (Preventing injuries )problems. Without considering that everyone responds differently to treatments and medications,
