Whether you are training for a marathon or for a lean body, injuries are part of it. We are not talking about the regular muscle soreness or joint aches that are part of any physical training. These injuries can disrupt your schedule. If you are one of those who gets sidelined in the first week of training, then this article is for you.
Once you start training you get so many advices from various people but none of them are conclusive. If you google training tips there so many contrasting views, which are bound to cause an injury to your brain, if not your muscles and joints. Your muscles and joints can be fortified against such injuries by following some simple solutions.
Here are 5 simple do’s and don’ts for an injury free training.
1. Don’t Just Stretch
Stretching is an important part of training, but are you doing it right? For generations, the school PE teachers have taught the same sort of stretching known as static stretching. In this type, your body stays in one place and is at rest. It does not offer any sort of protection for your body. Dynamic Stretching on another hand is beneficial. This type of stretching is done by simple exercises and providing body momentum.
There are various dynamic stretching routines you can choose from. Jogging in one place, jumping jacks, high-knee running in place, partial body-weight squats, full body-weight squats and squat jumps are a few of the many options out there. Some recent studies have shown that dynamic stretching before training increases your body’s core temperature, activates your nervous system and prepare your muscles and joints for further training.
When you do this type of stretching right your heart rate increases and your body starts to sweat. This is a correct method of warming up the body.
- 2. Warm Up Routine
Warm ups play a vital role in training as they increase the blood supply in your body. With the increase in blood circulation, your muscle strength increases and they are not vulnerable anymore. Do some specific warm ups, like simple squats before weighted squats. If you intend to do any weight training then start with lighter weights, this way you are training your brain to be more efficient with heavier weights.
3. Stretches Again!
We already mentioned a lot of dynamic stretching but static stretching is equally important. Once you are finished with all the training, stretching and holding the muscle groups you have trained will help them to calm down easily.
One is supposed to hold a static stretch for 30-90 seconds. This also helps increase the flexibility of the muscles. One more benefit of post-workout static stretches is that it helps speed recovery of the muscles and reduce soreness.
4. Get Massages
You may think that this one will burn a hole in your pocket. There are some cheaper options for getting messages. But first, let’s see what are its benefits. Many professional athletes across the globe have benefitted from regular massages.
Massage is a process in which it restores muscle health by promoting blood supply. They are highly beneficial in keeping muscles, connective tissues and fascia supple and healthy.
When it comes to a cheaper alternative for massage a foam roller can be helpful in getting rid of the knots and tensions in the muscles.
If you are not rested enough for your workout or training this may cause injuries on your first day itself and disrupt your whole schedule. Gradually increase the intensity of your training week by week. Sleep is the best form of rest. An eight to nine hours of sleep is essential if you are training.