5 Ways to Strengthen and Protect Against Injury
Whether in warm-up, active engagement, or cool down, athletes are at risk for injuries. It doesn’t matter if you’re a casual jogger or a professional football player – injuries are real and possible for athletes of every level.
Here are a few tips to keep you on the street, court, or field and protect against injury:
1. Start Slow
Rushing your body into an activity it’s not accustomed to can lead to injury. Slowly increase the intensity of your workout routines to allow your body time to adjust. Overuse injuries can occur when you increase your intensity too quickly, so it’s important to ease into a new regiment or routine. Try and limit yourself to a 10 percent increase (or less) per week.
2. Warm Up and Stretch before You Start
Regardless of how long or rigorous your exercise, dedicate 15-20 minutes to full-motion warm up and static stretching. Start off your workout with a cardio workout to raise your heart rate and temperature (butt kicks, lateral movement, high knees) and finish with slow stretching (no bouncing!) Stretching lengthens muscles and increases blood flow, which can prevent against injuries.
3. Hydrate and Use Proper Form
It’s a no-brainer, but your body needs proper fuel to burn while the motor revs up, so to speak. You wouldn’t put pizza and beer in the tank of your car, would you? Water and good carbohydrates are the general rule of thumb. Also, having someone inspect your form can help offset any potential long-term injuries in your future exercises.
4. Don’t Overdo It
The “No Guts No Glory, No Pain No Gain” people are all suffering from injuries, no question. Don’t train hard everyday – overuse injuries can occur unless you alternate hard and easy days on your workout routine. Avoid the Weekend Warrior ideology as well. Cramming too many activities into a shortened period can fatigue your muscles.
5. Get a Consultation from an Expert
Of course, a physical examination from your physician is a great way to identify any potential issues in your exercises. But knowing the limitations of your body and getting guidance from an athletic trainer or physician can greatly benefit your progress.
Here are a few tips to keep you on the street, court, or field and protect against injury:
1. Start Slow
Rushing your body into an activity it’s not accustomed to can lead to injury. Slowly increase the intensity of your workout routines to allow your body time to adjust. Overuse injuries can occur when you increase your intensity too quickly, so it’s important to ease into a new regiment or routine. Try and limit yourself to a 10 percent increase (or less) per week.
2. Warm Up and Stretch before You Start
Regardless of how long or rigorous your exercise, dedicate 15-20 minutes to full-motion warm up and static stretching. Start off your workout with a cardio workout to raise your heart rate and temperature (butt kicks, lateral movement, high knees) and finish with slow stretching (no bouncing!) Stretching lengthens muscles and increases blood flow, which can prevent against injuries.
3. Hydrate and Use Proper Form
It’s a no-brainer, but your body needs proper fuel to burn while the motor revs up, so to speak. You wouldn’t put pizza and beer in the tank of your car, would you? Water and good carbohydrates are the general rule of thumb. Also, having someone inspect your form can help offset any potential long-term injuries in your future exercises.
4. Don’t Overdo It
The “No Guts No Glory, No Pain No Gain” people are all suffering from injuries, no question. Don’t train hard everyday – overuse injuries can occur unless you alternate hard and easy days on your workout routine. Avoid the Weekend Warrior ideology as well. Cramming too many activities into a shortened period can fatigue your muscles.
5. Get a Consultation from an Expert
Of course, a physical examination from your physician is a great way to identify any potential issues in your exercises. But knowing the limitations of your body and getting guidance from an athletic trainer or physician can greatly benefit your progress.
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