Today we will address an issue that you may be common to athletes will interest them a lot: How to reduce the chances of injury. Let me make clear that I am not physical therapist or orthopedic surgeon or GP.
Here are 8 mistakes you need to avoid to reduce the chances of injury:
We must be clear that we will not be able to replace the care and expertise of a good clinician, only informing the Internet, especially with the amount of misinformation that abounds on the net. Internet is a great tool, but there is much information that we can read and interpret correctly or not. A simple headache due to lack of sleep, you can “convert” a possible tumor much if you research online. Solution: If you notice a constant pain in any part of your body or suspect that you are injured, go to your trusted physiotherapy. Also if you notice that something is wrong, make an appointment with your doctor.
2. Ignore the body
Every time I had to go to a therapist, I have always said the same thing: “Pain is a way for the body to tell you that something is not right” By this I mean if your shoulder hurts, do not do the last set of bench press. The difference between doing and not make this last series, it can mean the difference between a little ice or need a atroscopia.
Solution: When something bothers you, TO !, better take a week to three months injured and lying on the sofa. If you notice a pain, stop doing the exercise, depending on the pain and depending on the severity, evaluate whether you should continue training or not, if you continue training you should stick with an exercise in which the joint or muscles that occur are not involved this pain, if the pain is very severe automatically completes the training and apply the RICE (rest, ice, compression, elevation) method at least the first 72 hours, however, if the pain comes back or muscle contracture so important heat is applied. Recover with an active rest if necessary and reviews you’re using proper technique in your exercises.
3. No bad sleep and feed
I’ll give an example that will understand the importance of adequate rest: Currently, we can see as excessive mobile phone use is made. Due to this excess, mobile battery is running out to reach 5-15%, warning us that the mobile must be loaded. Same with people. During sports, we spent the entire battery we have in our body. When we have the “low battery” is the time to recharge to 50% from the diet and 50% with 6-9 hours of continuous sleep (usually for young people and athletes, 8 hours are usually sufficient) .
Solution: Eat suited to your goals and sleeps up to “recharge your battery” completely.
4. Do not heat or stretch
We all want to get to the gym and give everything in squats. It is very common to see many people come into the gym, do a series with the bar and give everything start followed heavy weight, which is very harmful to both the muscles and joints for all involved in the movement. We must be clear what the purpose of heating: heating allows a gradual introduction to the exercise, accelerates adaptation to respiratory, circulatory and metabolic rate, improves the availability of energy substrates, increases the capacity of the joints, improves speed transmission of nerve impulses, increases body and muscle temperature causing further fiber elongation, placing the ROM (range of motion) joint and muscle in the optimal and specific degree. Do not perform a proper warm as well as being a potentially adverse decision, it is inefficient because you will waste several series until perform 100%.
Solution: We will generally active heating (cardiovascular exercises like jogging, treadmill, exercise bike, jumping rope, etc.) for 10-15 min without reaching be weary, then we will stretch a minimum of 5 minutes. Normally the most recommended for all muscle chains are dynamic or ballistic stretches, but sometimes you can perform static stretches less than 20 seconds in duration to prevent inhibit the stretch reflex, it is also possible to make use of myofascial release massage with foam roller. And finally a specific warming (series approach in strength training, passing in team sports …). We can also perform advanced heating methods such as empowerment postactivation, plyometrics, isometrics with supramaximal loads, reciprocal inhibition.
5. Do not return to calm and to stretch
As the initial heating and stretching, cool down and static stretches are cornerstones end of the training that we must not overlook. Stretching is very important to relax and loosen the muscles, which will improve its elasticity and mobility, and reduce muscle aches possible further training and improve the recovery of the forthcoming sessions. A study by the Journal Of Medicine In Sport And Sciencie (Australia) has been shown to accelerate contrast baths decreased blood lactate after intense anaerobic exercise. This study compared body partial immersion in cold and hot water with the passive recovery. The recovery was significantly better in individuals who performed a contrast shower: 1.8 mmol / L difference after 30 minutes.
Solution: At the end of the training, makes 10-20 minutes of very light aerobic exercise, followed by 15-20 minutes of static stretching. Finally, I advise taking a shower contrast (2-4 min alternating with hot / warm water, followed by 1-2 min with cold water, repeat this process 3-4 times).
6. Excessive Volume
Almost all routines found in magazines Weider body building routines are “unnatural”. With unnatural I mean a natural athlete not be able to absorb that volume of long-term work. Perhaps you can take advantage of the first four or five months, but come to a point where the volume of training and encouragement of it will be higher than what you can absorb in one day and instead of positive adaptations occur, they even produce mismatches . This way you will be condemning to stagnation or progress very slowly. An excessive amount of training can cause poor recovery, preventing surrender to our next training day, creating a circle that may end up triggering an injury. Furthermore, from the standpoint of effectiveness, provide a stimulus to each muscle once a week (frequency 1) is less than pass several times.
Solution: Make yourself at home routine calculates break times, sets and reps. No’re pounding 90-120 minutes over the same muscle from every possible angle. “More is not more the better is better”
7. Poor technique, a lot of weight
It is rare to see this in a weightlifting: people trying to lift 50 kg in curl, curving back to infinity and an (almost always wrong tight) waist belt because it hurts a little back … Poor technique is tied to our ego to lift more weight. Remember that the ego must be left at home, in the gym is a bad influence.
Solution : Leave the ego at home, find out how the exercises are done and do not lift more weight than you can afford to make a good technique without compensation.
8. Do not follow a progression
Going to the gym is not to reach and lift 100% of your 1RM (repetition maximum) daily. They do no more advanced lifters. We must bear in mind that we do not live exclusively for lifting or exercising, but we also have a life outside the gym (family, work, school, family, etc.), so we will not always have the same energy and but unless we manage previous days. In addition to being injured, we frustrate us and we become discouraged.
Solution : Do not go to 100% every day. Keep an adequate and realistic progression to your physical condition, try not to carry progressions know you can not face.
These tips will serve you to achieve your goals every day without endangering your progression and physical integrity. Do not forget that the best cure is prevention. If you have any questions or suggestions, you can leave it in the comments and hope these tips help to improve and prevent injuries. Good luck guys!