How to prevent running injuries: 5 tips from personal experience
Sport And Fitness / / December 19, 2019
Jogging injury - often, but not necessarily the satellite amateur athlete. In this article, we will share tips to help avoid trouble and get only good results and enjoy the exercise.
It's no secret that one of the most effective ways of learning is error analysis. You can select either an expensive and painful way - to make mistakes and draw conclusions, or to learn from the mistakes of others. Obviously, the second method is less expensive. I want to share the conclusions which I had to do during exercise. You will receive the same knowledge, but to go through the trouble unnecessarily.
Any training process is built on the adaptive properties of the organism. Under the influence of mechanical stress, are an integral part of any active sport, occur slight damage of muscle tissue, the mesh of capillaries and connective tendons tissues. Due to the complex biological processes in the brain signals about data destruction comes. Signals based on the brain gives a command to heal and remodel damaged tissue to prevent such injuries in the future. As a result, we are faster, stronger and better.
At the time, I, like most novice runners, thought that the more I run, the more I'm stronger. Accordingly, the process of remodeling and adaptation did not occur. In this case microtrauma accumulated (mostly in the tendons due to their slow recovery). I was very surprised when you do not what to run - even walking was painful. Then I became acquainted with the word "tendinitis".
Most often tendinitis understand the degenerative process in the tissues of the tendon, resulting from the systematic stress and insufficient recovery time.
This is very popular among joggers injury. Tendonitis especially unpleasant in that it excludes any traumatic treatment load. That is, you can not run. All (unless you're a sophisticated, prone to self-destruction of a masochist, the aim of which is to obtain disability benefits). I purposely did not write about the course of treatment. In the case of injury you need to go to a specialist, rather than a search for the answer on the Internet.
Moved tendonitis forced me to follow a few simple rules that allow me to avoid such trouble today. I am pleased to share them.
Be sure to Warm up
All joints and muscles must have warmed to a state of pleasant light burning. Knead the joints need to first slowly, gradually increasing speed. To improve the effectiveness of a workout spend it better in the heat. If you do in the winter - to put on a warm-up suit. Or just one more layer of clothing on top of the one in which planning run.
Not suffer pain
In life, may occur a sufficient number of situations in which you need to endure the pain. Training are not included in their number! During exercise should not hurt anything. The load can sometimes feel discomfort, fatigue, but not pain. Pain signals the body is damaged and requires discontinuation of provoking destruction activities. If you have something hurts while running - reduces the intensity to the level of lack of pain until the end of employment.
Increase the load smoothly
The load should increase gradually, without abrupt jumps. Fans of hurry, and the effect of a gradual increase in load lasts longer. Cyclic sports - it's a long time. All who fasts happy faces after a marathon, Run for years (otherwise, if they ran a marathon a month after the start of training, they are just very hardy fools). Prepare your body gradually, and it will thank you results and health.
restores quality
Remember one simple thing: exercise makes you weaker. You become stronger only in the recovery periods (remodeling). Properly alternate training and recovery. Both beginners I recommend the following exercise carried out only after complete recovery from the previous one. Perhaps, this will slow down the growth of the results, but will help to maintain health. The recovery rate will increase with fitness.
Develop flexibility
Stretching exercises and flexibility should be your daily ritual. It does not even need to spend a lot of time. Only 15-25 minutes a day. Main - regularity, no sudden jerks during execution of exercises and quality relaxation.
According to my personal experience, it is easier and more profitable to follow these simple rules. The final result will be much better than in the case of overload, injury healing process and return to the starting point.
Be healthy, exercise the mind, and you will be happy. In future articles, we will conduct a detailed analysis of other common errors that the author had committed and intelligent reader will analyze and will be able to avoid.