No pain, no gain: A bad advise?
Exercising in pain is a common mistake that many sports enthusiasts commit. If it pains while exercising, the advice is simple, stop any exercise or activity that causes pain. But many people struggle in identifying the difference between pain and discomfort! If we pay attention to the cues our body provides, we are more likely to avoid common sports injuries, and maintain a safe and effective training routine.
Let us have a look at a few best approaches to avoid sports injury:
Listen to your body
If you feel the pain of any sort, including a cramp, it is best you back off and give it a rest. If you are sick with a cold or flu, please do not make your body go through additional stress. Workout triggers an immune response as your muscles are taxed by exercise. If your immune system is low, you'll likely make yourself sicker by working out. Treat your body kindly. Let it rest when it needs to.
Dress for your sport
Whichever sport you choose to do, be sure that you are equipped with the clothing and footwear appropriate to that one. There is a reason why each sport demands a certain style of dressing or equipment. Many sports injuries occur because of the lack of appropriate dressing or equipment. You don’t need to spend a fortune getting the right equipment or dress for the sport. If you are uncertain about what to get, speak with a trainer who will be able to help you!
Do not work out on an empty stomach
The right nutrition is an important part of sports health. You need appropriate nutrition before, during and after workouts. Eating two hours before with the right foods can ensure you have ample fuel for a workout. Glucose is an instant energy source important for muscle movements, taking a glucose supplement before exercise can help give your body what it needs to suffice the entire exercise. Often the muscle failures that happen during exercise due to lack of energy is likely to lead to painful tissue damage that takes a long time to heal. Along with food, it is also important to keep your body hydrated throughout!
Warm up exercises are a must
Even if you're in excellent condition, make sure you loosen your muscles a little through warm-up exercises. If you don't warm up, you risk a strain or rupture if you accidentally overextend or twist a joint the wrong way. A proper warm-up goes a long way to preventing injuries. It requires no more than a little stretching, walking, or working the muscles with extremely low weights or resistance bands!
Take it slow
It is very usual for people to throw themselves into training with an intensity that is not only unsustainable but harmful. So, the best way is to take it slow. Start with a moderate exercise of around 20 minutes thrice weekly and gradually build upon this baseline. This way you prevent over straining your body all at once!
Do your routine physical fitness test
It is always a good idea to consult your doctor for a fitness test before starting off. Any sport can place stress on your body, particularly your joints and cardiovascular system. A six-minute treadmill test, for example, can help you understand the limitations you can place on your heart and direct the appropriate exercise routine based on your cardiovascular fitness.
Get a personal trainer
If you are very clueless where to begin, find a personal trainer who can get you started safely and help structure a fitness plan based on a clear set of goals. A qualified trainer can help you avoid many of the bad habits that can affect your health adversely!
Make sure you keep these in mind when heading out for workout next time. If you are looking for a coach to guide you well, reach out to us!