How to avoid the most common workout injuries, according to experts

your soft tissue Supports, connects, and surrounds bones and internal organs, including muscles, tendons, ligaments, fat, skin, and blood vessels. The most common soft tissue injuries occur in muscles, tendons, and ligaments. Think injuries like hamstring strains, tennis elbow, and ankle sprains. These pains often occur when exercising or playing sports, but they can also arise from unknown events.
Soft tissue injuries are generally traumatic or repetitive. That is, it can happen suddenly – for example, rolling your ankle when stepping off a curb – or from overuse.muscle for life,Popular fitness podcast.

“Repetitive soft-tissue injuries occur when tissues are damaged more than they can heal over a period of time,” says Matthews. The cause is simply too much, too soon.”

To prevent recurring injuries, you should take a cautious approach to exercise and sports. Ditching the weekend warrior’s approach of being inactive all week, he runs 15 miles (24 km) on weekends.

“Moderation is key,” says Scott Cheatham, an orthopedic physical therapist and kinesiology professor at California State University, Dominguez Hills.

It is also important to slowly acclimate the body to the given activity. “The only proven way to reduce the risk of repetitive soft tissue injuries is to gradually increase the volume and intensity of your workouts over time,” Matthews said.

As a rule of thumb, don’t increase your workout volume by more than 10% per week. Also, every 4-8 weeks, drastically reduce the amount and intensity of your workouts to give your body a rest. “This ‘three steps forward, he takes one step back’ approach requires discipline and isn’t always fun,” Matthews says.

Cross training is also a good idea. American Orthopedic Association I support Bicycling and swimming or tennis, this is a simple precaution, as the soft tissues of the body work and rest in different ways.

Diet, stress and sleep can also increase risk

However, avoiding soft tissue injuries isn’t always just about training. Research suggests that major changes in the environment can also affect injury risk. malnutrition, stress, lack of sleepThe risk of musculoskeletal injury was found to be 1.7 times higher after getting less than 7 hours of sleep a night for more than 2 weeks. Research in 2021 It was published in the journal Current Sports Medicine Reports. So when your stress levels are high, eat well, get enough sleep, and perhaps skip a tough workout.
And what about stretching? stretchwarm-ups, post-workout meals, and other routines have long been touted as helping to avoid injury, but there’s no evidence to support these moves. Developing a strong core is always helpful, says physical therapist Aime Maranan, owner of .

“If your core muscles aren’t strong enough to withstand hours and hours of training, you’ll experience muscle weakness, decreased spinal stability, and irritated nerves and soft tissues,” she said. is.”

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Core exercises such as planks and a tabletop position where you lie on your back with your hips and knees at a 90-degree angle are good, she says. quadrupedal locomotion is also valuable. In this exercise, you contract your core on your hands and knees, then alternate between right arm and left leg extensions and left arm and right leg extensions.

However, these exercises must be done properly and ironically can cause soft problem injuries. So to ensure proper form, consult a professional before doing it yourself. Please. This could be a physical therapist, best Chiropractor in Sydney, personal trainer, or fitness instructor.

take any injury seriously

If you get hurt despite taking the best precautions, take it seriously. “Even when they notice soft-tissue damage, they often continue the program, whistling past the graveyard, hoping it gets better in time,” Matthews said. , it gets worse and worse until it hurts so badly that I can’t train because of the pain.”

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Instead of ignoring that muscle and ligament strain, talk to a qualified healthcare provider and expect to spend weeks to a month or more recovering, depending on the severity of your injury, your age, and other factors. The most important thing is to complete the entire rehabilitation process so that another injury does not occur.

A positive mindset is also key to a speedy recovery. “If you think you can’t get better, you can’t get better. If you think you’ll get hurt again, you’ll get hurt again,” Maranan said. “It starts with your mindset, then religiously with at-home exercises and post-exercise recovery routines. And remember, be careful to stay true to form.


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