How to avoid sports injuries?

Avoid sports injuries?

Regular practice of a sport is essential to maintain good physical and mental health.

However, the Sports accidents It can survive, often due to the lack of insufficient preparation or precautions.

Chez AstrovedaWe think it is essential to understand how to minimize these risks.

Here is a complete guide to help you avoid injuries and take advantage of your training sessions.

1. Heating and stretching

Before each training session, it is essential to dedicate time to an adequate heat.

This increases the temperature of the muscles and improves blood circulation, with consequent risk of injuries.

A good heat -Up should last at least 10 minutes and include light cardiovascular exercises, such as jogging on site or rope.

The dynamic elongations, such as the balances of the legs or the rotations of the arms, are particularly effective in preparing the body for the effort.

After the session, do not forget to make static traits to promote flexibility and reduce muscle tension.

The importance of the heat -Up

2. Gradual progression

One of the main causes of injury is the training overload.

Whether you are a beginner or confirmed athlete, it is essential to gradually increase the intensity, duration and frequency of the sessions.

Listen to your body and don’t push beyond your limits.

The 10% rule is a good reference: do not increase the charge of training greater than 10% per week.

This applies not only to the distance traveled, but also to the duration of the training sessions with the weights or the frequency of fitness lessons.

Progress faster: the benefits of training every day

3. Appropriate choice of equipment

Investing in quality equipment is essential.

If the shoes suitable for your business or breathable clothes, good equipment can make the difference.

Shoes must offer good support and be specially designed for the type of activity you practice (courses, basketball, fitness, etc.).

Also make sure that the equipment is in good condition, such as dumbbells or mats, to avoid injuries due to improper use.

4. Hydration and nutrition

Good hydration and a balanced diet are essential to optimize sports performance and prevent injuries.

Water helps to maintain muscle flexibility and eliminate toxins.

During the exercise, don’t wait to have drinking.

Likewise, a diet rich in nutrients promotes muscle recovery and strengthens the joints.

It consumes enough proteins, complex carbohydrates and healthy fats to support your efforts.

Foods rich in antioxidants, such as fruit and vegetables, also reduce inflammation and accelerate recovery.

Hydration

5. Listen to your body

Learn to recognize signs of fatigue or pain.

Never neglect the persistent pain and do not continue to train if you feel discomfort.

Recovery is as important as training.

Give yourself the days of rest to allow your body to regenerate yourself.

It integrates active rest days, such as walking or yoga, to promote blood circulation without soliciting the muscles too much.

6. Muscle strengthening

Incorporate muscle strengthening exercises in your training program.

This helps to stabilize joints and improve balance, including the risk of injuries.

Beat, squat and cracks are excellent to strengthen the trunk and the lower limbs.

Also consider the addition of targeted bodybuilding sessions to strengthen muscle groups that support your main activities.

For example, if you run, the strengthening of the legs of the legs and the trunk can prevent current injuries.

Muscle strengthening

7. Take lessons or work with a coach

If you are a beginner in a sport or if you want to improve your technique, plan to take lessons or call a personal coach it can be useful.

A professional can guide you on the best practices and help you avoid current errors that cause injuries.

In addition, a coach can help you establish a personalized training program, adapted to your goals and your physical level.

The program to tone your body

8. Vary the activities

The monotony of exclusive training can cause injuries due to repetitive movements.

Vary your activities to request several muscle groups and reduce the risk of use.

For example, if you are a diligent runner, take into consideration the addition of swimming or cycling sessions to your routine.

This will diversify your training by strengthening your general physical condition.

The cross entry can also help prevent boredom and maintain motivation.

Circuit training