Whether you are a pro athlete training for your next important match or a fitness enthusiast working out for health reasons, the last thing likely on your mind is getting hurt. However, sometimes injuries happen, both in the gym and outside of it. Imagine spending months training for a marathon and then twisting your ankle or pulling a muscle a few days before race day. Injuries can completely dampen your motivation to compete, especially if you are required to be out of action. The good news is that you can follow some simple tips to mitigate the risk of injuries during training. Before we talk about them, you must understand the different types of injuries.
Types of Injuries during athletic training
The two main types injuries during athletic training
i- traumatic injuries
ii- cumulative injuries.
Traumatic injuries are a result of an accident, such as tripping over an obstacle while running or crashing your bike. On the other hand, cumulative injuries are a result of repetitive strain over a period of time. These injuries can be a result of improper training, poor posture, or other reasons. Here are some tips that can help prevent injuries during athletic training:
Proper warm-up and cool-down
It is extremely important to begin a workout with a warm-up and end it with a cool-down. A proper warm-up would prepare your body for the workout by gradually increasing your heart rate and loosening your joints and muscles. Simply jogging in place for 5-10 minutes can help your body get ready for exercise. After a workout, you should put 5-10 minutes aside for mild cool-down exercise such as walking. When you are training under an expert, they ensure that this step is not missed. Proper routine reduces the chances of injuries during athletic training.
Gradually build up the intensity
If you are beginning your athletic training journey, start slowly. Ease into your new workout program and gradually build up the duration, frequency, and intensity. As your fitness abilities increase, you can challenge yourself and perform more rigorous workouts.
Master the right technique
Learning the correct exercise techniques is extremely important for injury prevention. This is where a professional trainer can make all the difference. A trainer can teach you the right technique and form, provide insights into specific biometrics, and correct you where needed. This minimizes the risk of straining certain joints and muscles, thereby minimizing the risk of injuries. It also enhances the effectiveness of your workout regimen.
Listen to your body
While some fatigue and soreness are normal after a workout, you should not feel pain. If you feel pain, you should stop right away. Push yourself slowly and gradually, as you build strength and stamina, you can increase the number of days you exercise, and the duration and intensity of your workout.
Mix up your routine
Repeating the same exercise over and over again can cause injuries in the long run. So, it is important to move in a different way every day. Again, your trainer can play a huge role in tailoring a routine that is not repetitive and works out a different muscle group every day.
Give your body the rest it deserves
Rest and recovery are two crucial components of injury prevention. You need adequate sleep, hydration, and rest to optimize recovery. Regardless of your fitness goals, overtraining is often counterproductive and can cause fatigue and an increased risk of injuries. Proper rest can greatly mitigate the risk of injuries.
Looking for professional athletic training that helps you achieve your fitness goals and is fun and safe at the same time? Get in touch with us to know more about our athletic training program.