Injuries in sports, unfortunately, are becoming more and more common these days. As the level of competition naturally increases over the course of time, athletes continue to push the limits of their bodies further and further. Inevitably, overuse injuries and fatigue come as a result. While there is not a great deal we can do to limit the extent that athletes choose to push themselves, it is the public’s responsibility to learn about what causes sports injuries and how to go about preventing them in an efficient manner.
The following tips are designed to help in achieving that goal:
1. Always consult a sports physician or medical doctor before starting any serious training regimen. This may sound like an obligatory warning, but it is in fact quite important. If you have any flexibility issues, joint problems, or chronic pain of any kind, performing certain kinds of motions associated with many training programs can be dangerous. Physiotherapist can also give you valuable information about what nutrients you’ll need.
2. Don’t get stuck in a rut. For the most part, it’s fine to have a single program and stick to it. However, you should make it a point to mix it up at least once every few months. By performing exercises that are not a regular part of your workout regimen, you can avoid overuse injuries, which are very common amongst sports athletes. In addition to serving as a cautionary measure, it’s also likely that you will gain some strength and agility by using different parts of your muscles, or using a different frequency of repetitions than what you’re used to.
3. Make sure your conditioning program has a sensible trajectory, and stick with it. When forming a training program, it is essential that it is tailored to meet your ultimate goal. For example, if you will be entering a weightlifting competition and want to add 40 pounds to your bench press in six months, you must train in a way that will allow for your bench to increase in consistent increments.
If you currently bench 275 pounds and try to increase that number by 10 pounds every week, you’ll run the risk of suffering a stress fracture, joint inflammation, or worse. Physical therapy is an effective treatment for most types of joint inflammation, but it’s better to avoid it altogether. Of course, it’s likely that the increase in increments will be bigger and occur more often during the first two months of training than the last two months, but going up by 10 pounds a week when you’re already at least an intermediate lifter puts you at high risk for injury. The same concept applies to other sports such as marathon running.