We all want to lower our chances of getting injured whether we are athletes or ordinary people who don’t exercise often. If we suffer from an injury, it can hamper our performance and lower our fitness. If it goes untreated, arthritis could be the end result. By knowing the causes of injuries we could prevent ourselves from suffering from these injuries. Not only that, but if we change our diet we could also lessen our chances of getting an injury.
Training, once done properly, could help in reducing the injury development. Studies showed that an intense training could cause muscle’s wear and tear and if this is not given enough time to rest then it could lead to an injury. What happens is the muscles don’t work as well anymore and can’t protect the tissues that it connects to which in turn could increase the chances of damage to our bones, tendons, cartilages as well as ligaments. That is why if you do a regular activity or exercise you should not forget to do them moderately and properly to avoid any injury or ailments.
If you over-train, you could suffer from several physical effects such as high blood pressure, lower performance, muscle pain, weight loss and many others. By over-training, your muscles would be weaker than it normally would and if you push it to work too hard, let’s say with a sport that has a high demand for the muscles, it could lead to an injury. Health specialists usually advise that people who do such intense sports or training should also have resistance training aside from their regular training. This will help in increasing the muscle strength and power as well as endurance. You don’t even need to use any resistance training objects as you can use your own body weight. This is done through pushups or situps, chin-ups and other exercises that utilize your own body weight.
Before you start with any exercise or activity, never forget to warm-up. Warm-up exercises together with stretching exercises greatly reduce your risks for injuries. Warm-up exercises should last between 15 to 30 minutes. It can help in lengthening the muscles and increasing blood flow and making you feel warm as the muscles prepare for the hard training ahead. If your muscle gets shocked by the training because you didn’t perform a warm-up exercise, it could cause muscle stiffness and pain.
There are other ways that you could prevent injury and many injuries can actually be prevented with your common sense. When you feel really tired you should avoid training. If you increase your time of training you should also increase your resting time for your body to recuperate. Keep yourself hydrated. This is very important as your body needs water so it won’t get too hot and you won’t be dehydrated. Use proper footwear and gears, increase carbohydrates consumption, monitor your signs of fatigue and make sure you get immediate treatment when you noticed signs of injury.
Preventing injury would help your training in the long run. If you suffer from injury you would need to rest and get treatment which means you’d be spending more time to let your injury get better and not have the exercise or training you should be having simply because you didn’t follow the right techniques and didn’t listen to your body. Prevention is indeed better than cure so it’s best to seek advice from health specialists before engaging in the training or activity you want.
It is best if you do these exercise 2-3 times a day at a different time. Breath air out with a “haaaaa” sound as you strain during exercises. Hold each contraction for a count of 5.
- Place both hands against your forehead. Push your head forward against the heels of your palms without moving your head. Hold.
- Place both hands behind your head. Pull your head back against your hands while pulling forward with your hands so your head doesn’t move. Hold
- Place your right hand against the right side of your head. Push your head hard against the heel of your palm without allowing it to move. Hold.
- Place your left hand against the left side of your head. Push your head against the heel of your palm without allowing it to move. Hold.
- Place your right hand against your right temple. Try to bring your chin down to your right shoulder without allowing your head to move. Hold.
- Place your left hand against your left temple. Try to bring your chin down to your left shoulder without allowing your head to move. Hold.