Without adding an injury prevention system to your workout calendar, you will not get better at sports. The ability to perform and have the best results from your training workouts it’s unsustainable unless you are proactive.
Any sport has a risk of injury. Some bigger than others. Adopting an intelligent system of loading to your body and ensuring a proper amount of resting while incorporating an injury prevention system in sports, ensures a sustainable supercompensation effect to our fitness level.
Injury prevention techniques:
Don’t train everyday.
Take at least one day off per week. It’s a practical way of avoiding injuries. Listen to your body – It gives you constant feedback. Your muscles, tissues and joints need enzymes and time to rebuild themselves even stronger while you can recover physiologically and psychologically.
Use an efficient and right equipment.
Wear protective gear, such as helmets, protective pads, and other gear associated with your sport. Don’t overuse the equipment, log your gear and follow the manufacturer’s instructions in term of safety, durability, protection.
Strength and conditioning are very important
Use your body strength, practice various types of calisthenics, lunges, push ups, squats, etc.
Increase your flexibility
Use injury prevention exercises that specially designed to be carried out with a minimum of equipment, to make them safe and easy to implement wherever you are.
I’m using Get Set – Train Smarter mobile app which is freely available from Google Play and Apple store. l practice some of the 55 available evidence-based/best clinical practice exercise winter or summer sports and activities, and for 6 body parts. All these exercises are developed using latest evidence to prevent injuries as well as make you stronger.
Follow a healthy diet and hydrate yourself
Take care of your health and use macronutrients in such a way that they are favorable to you in reducing the risks of injury and helping your body to have the enzymes necessary for recovery and stop causing inflammation where it is not necessary for your body.
Holistically using these injury prevention methods considerably reduce the overuse and you can stay focused on what matters to you while training with confidence and without pain. You can calculate your macros breakdown, here
Track pain and injuries
Personally, i chose to use a feature of the Final Surge app – Pain & Injury Report (PAIR), which is a simple way for athletes and coaches to track pain and injuries that occur during almost any type of workouts. You can sign-up and use the cross-platform software for free on your devices, here
