“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.
Diet, stress and sleep can also increase risk
“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.”
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.”
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.