Although not all injuries are avoidable, following these seven rules can significantly decrease muscular strains, tendinitis, and overuse problems.
Prepare Yourself
- O A warm-up should precede every workout. It gets the body ready for activity by raising the heart rate and boosting blood supply to the skeletal muscles, which can help avoid damage.
- O Warm up for at least 5–10 minutes with a modest aerobic activity that causes you to sweat.
- O Finish your warm-up with sport-specific motions that, at a lesser intensity, mirror what the rest of your exercise will require of your body. This prepares your body for what comes next.
Stretch
- O When your muscles warm up, they become more pliable and ready to be stretched.
- O Static stretches (holding each position for 10–30 seconds) or dynamic stretches (moving the body through a functional range of motion) can help prepare the muscles, joints, and tendons allow them to move freely over their whole active range of motion.
- O The better the body prepares for the workout, the less likely it is to get hurt.
Proper Progress
- O Begin your workout gradually. To avoid muscular discomfort and stiffness, avoid doing too much, too quickly.
- O Increase the volume and intensity of the workout gradually over time. As the activity gets too simple, a 5% increase is a safe development.
- O Use only safe, properly fitted equipment.
Calm down
- O This is the most frequently overlooked aspect of the workout. It aids in the safe return of the body, heart rate, and muscles to their resting condition.
- O Stretch for 5–10 minutes after 5–10 minutes of low-intensity aerobic activity.
- O Cooling down quickly following your workout will help reduce delayed-onset muscle soreness and aid in healing, preparing your body for the next session.
Pay attention to your body
- O Aches and pains in joints or muscles that do not go away in 24–48 hours should not be ignored. These might be warning symptoms of a more serious injury.
- O To avoid injury, take a day off or cross-train if your body is too sore or exhausted after a recent session.
Rest and recuperation
- O Rest is essential for preventing injuries and seeing results from your workout programme. You cannot get faster or stronger unless you give your body time to mend and recuperate.
- O Rest days should be taken at least once a week.
- O You may use one of your rest days as an active recovery day, for example, by taking a light yoga session instead of taking a whole rest day.
Maintain a healthy diet
- O A nutritious diet rich in whole foods and proper proportions of the macronutrients protein, fat, and carbs is the ideal complement to a real injury prevention approach.
- O A high-sugar, processed-food diet can contribute to muscular weakness and impaired cardiovascular endurance.
- O Hydration is similarly crucial and should be maintained with water and electrolytes before, during, and after your workouts.
If there are symptoms of swelling or if putting weight on the afflicted region hurts, contact Dr. Srinivas Kasha. Seek medical assistance right away if the issue is in the same region as a previous injury.
If you do not notice any improvement after 24 to 36 hours of RICE, consult Dr. Srinivas Kasha.
The bones of a youngster are weaker than those of an adult because their skeleton has not fully formed. When it comes to a child's sporting injury, take additional measures. What appears to be tissue damage might be a more serious fracture.
Don't dismiss your symptoms. Remember, the sooner you receive a diagnosis and treatment, the sooner you will heal and return to play.
Why Choose Dr. Srinivas Kasha?
Dr Srinivas Kasha is an experienced orthopaedic surgeon with over 15 years of experience in successfully performing Total Joint Replacement Surgeries
We offer the most advanced technology at a world class facility for right diagnosis & treatment care
By incorporating the most advanced techniques & technologies, we ensure best possible outcomes for all our patients.