Regular training is the key to health and a well-shaped body. But in order for them to be also safe, you need to follow a few simple rules.
What are the most common injuries?
It is impossible to name the most common injuries, because the risk of damage to certain parts of the body will depend on the characteristics of the training and the exercises performed. If the practitioner works with weights, then the risk of injury to the back increases, since it is her muscles that take on almost all the load, especially if lifting exercises are performed.
Also, during strength training, shoulder muscles are often affected. If during exercise there is emphasis on the legs, then there is a risk of injury to the knee or foot, since the weight of the whole body will be transferred to the legs.
How to avoid?
How to prevent injury? Simple tips will help you do this:
- Start any workout with a warm-up, give it at least 5-10 minutes. It allows you to warm up the muscles and prepare them for high-grade loads. If you go straight to the main exercises, then the “cold”, that is, not warmed up and completely inelastic muscle tissue can quickly be damaged. As a warm-up, you can use rotations of different parts of the body, jumping, running or walking. In addition, if you are doing difficult exercises, be sure to stretch, both before and after.
- Get the right equipment, especially shoes. So, in uncomfortable sneakers or sneakers, the risk of injury to the foot increases, since the necessary shock absorption is not provided. You can also get injured because of uncomfortable or inappropriate clothing, if it interferes with normal and correct movement.
- If you are a beginner, then you should not overestimate your strength and knowledge. And if you are doing it for the first time on some complex simulator, then help is all the more needed. Many, having signed up for the gym, neglect classes with a trainer, but in vain. Even if you study the exercise on the Internet, you will hardly be able to understand all its specifics. The trainer will show how the limbs should move, how the muscles should work, and also immediately correct all the errors that arise.
- During training, constantly evaluate the correctness of the exercises, because many injuries occur precisely because of mistakes. The first few times it is best to do this under the supervision of an experienced trainer. Then work through all the movements in front of the mirror and correct any mistakes. Follow the exercise carefully until the exercise is brought to automatism. By the way, not only movements are important, but also the pace of execution, since if it is too fast, then the risk of injury will increase.
- You should not pay attention only to problem areas, as this will increase the risk of injury. Training should be comprehensive, so work out all areas of the body.
- Do not overdo it! Measure is needed in everything, including sports. The average duration of one lesson should not exceed 40-60 minutes. And don’t think that a two-hour workout will help you work your muscles better. Such excessive stress will inevitably lead to tissue damage.
- If you are doing strength training, then choose the right weight. How do you determine the ideal mass? With it, you can perform at least 5-7 repetitions, but at the same time your strength will not run out completely. If the weight is heavy, then you can hardly do even one or two exercises.
- You need to increase the load gradually, otherwise unprepared muscles, ligaments and joints may not withstand, which will lead to injury.
- Train regularly. If you exercise once a week or less, the muscles will completely weaken the habit and literally work to wear and tear every time, and this will certainly lead to damage.
- If you feel pain, then stop the exercise immediately, since pain is the first signal of micro-tears in muscle tissue. And if you continue to work, then there will be serious damage.
- Don’t exercise too often, as your muscles take time to recover. If you train every day or even every other day, then the tissues will not have time to recover. The interval between full sessions should be two or three days.
- Feel free to ask for help. If you are in doubt about your abilities or are working with a lot of weight, be sure to take a partner. He will be able to control the exercise and insure you at the right time.
- Remember safety. So, if you notice that some part of the simulator or projectile is out of order, then do not use it, but report the breakdown to the coach.
- For your workouts to be effective and safe, and your muscles to work properly, pay special attention to your diet. The diet should certainly include foods rich in carbohydrates and proteins, such as fish and meat, cereals, cereals, dairy products.
- Remember to replenish your fluid reserves during exercise. With a lack of it, muscle tissue literally dries out and becomes less elastic, therefore, it is subject to damage and tears. Be sure to take a bottle of plain or non-carbonated mineral water to your workout and take a few sips if you feel thirsty.
- Watch your concentration and be more collected and alert. Do not think that training is monotonous work that requires only muscle tension. Some exercises are so difficult that the practitioner has to maintain balance and also concentrate on the movements. If this is not done, then you can “earn” a sprain, bruise, dislocation and even a fracture.
- Learn to relax after exercise. If the muscles remain tense after exertion, this can lead to their micro-tears. How to ensure maximum relaxation? First, a light massage can be done. Secondly, a warm shower will certainly help. Third, after training, it’s better to go home and relax, rather than go to work or a party.
- Increase activity and develop mobility, that is, provide your muscles with moderate stress. If they work hard only in training, then this will not affect their condition in the best way.
What if the injury has already been received?
What to do if you still could not avoid injury?
- First, assess the condition of the affected area. If you notice severe redness and significant swelling, and the pain increases, then you should see a doctor, as there is a risk of serious damage to muscles, ligaments, tendons, joints and even bones.
- Secondly, you should not apply cold to the injured area, as it can provoke vasospasm and even greater damage to muscle tissues, and this is useless at all. But if the injury is not serious, then ice can be applied, but only for a few minutes.
- Thirdly, in order to avoid the spread of edema to nearby tissues, you can apply a pressure bandage, but not too tight, otherwise blood circulation will be impaired.
- Fourth, to get rid of pain, you can use warming, analgesic or anti-inflammatory local agents such as Voltaren, Otrofen, Diclofenac and others. Apply ointment, gel or cream to the damaged area with massaging movements until completely absorbed.
- Fifth, keep the injured part of the body at rest. If the injury is not serious, then refrain from exertion for at least a few days. If you decide to go for a workout, do not use the injured muscle. When the pain and swelling begin to pass, you can resume loads, but start with minimal ones and increase them gradually. But in any case, it is categorically impossible to engage in severe pain, this can lead to further tissue damage.
Train properly to avoid injury!