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Are injuries sidelining you from your favorite activity? Being involved in sports and exercising regularly is a great way to improve physical and mental health, but injuries can cause backs in training and meeting goals. Let’s look at common causes of injuries and ways to minimize the risk of injury.
Overtraining: Too much training without adequate rest can lead to overuse injuries. The concept of more is better is not always the best strategy for sports training. Signs of overtraining include decreased performance, exhaustion, lack of motivation, and unwanted aches and pains.
Improper form and technique: Using the wrong or inappropriate technique can put unwanted stress on joints and muscles. Consult a knowledgeable coach or trainer if you have questions about technique and form.
Flexibility Issues: Lack of flexibility and mobility can limit range of motion. Tight and overworked muscles can also lead to muscle imbalances, causing certain muscle groups to work harder than others.
Improper warm-up: Not warming up or warming up properly can lead to injury. Cold muscles may not be ready for the impact of the exercise or workout which can lead to muscle strains.
Muscle Rolling and Compression: Muscle rolling and compression are great ways to warm the muscles and prepare for activity. One of our favorite tools is the Tiger Tail 18” Roller. Rolling each major muscle group for 30-60 seconds before a warm up or activity. The Tiger Tail 18” Roller is convenient and fits in your gym bag or backpack. Check out how to roll using Tiger Tail tools.
Warming up: Every workout should start with a warmup. The initial warmup starts with general movement to get blood flowing, increase heart rate, and warm up the tissues of the body. General movement can include jogging, elliptical, or taking a spin on a bike. The next phase of a warm-up is specific movements. This warm up phase should include movements specific to the activity and lower intensity than the sport or activity. Dynamic movement is the preferred method of warming up the muscles.
Cooldown: Cooling down after working out is as essential as the warmup. A cooldown can consist of 6-10 minutes of light cardio exercise to bring the heart rate to normal levels, followed by static stretching.
Stretching: Post-workout is a great time to incorporate static stretching when muscles and tissue are warm. Incorporating static stretching will keep muscles flexible and pliable. Static stretching when muscles are warm will help prevent injury and increase flexibility and mobility.
Active Recovery: Incorporating active recovery into your workout schedule. Active recovery is a low-intensity exercise performed between exercise sets, a workout performed on non-training days, or after a workout. Active recovery can include walking, yoga, or a stretching session incorporating foam rolling.
Listen to your body: If you feel tired or more sore than usual, this could be a sign of overtraining. Take additional time to rest or take an extra day off. Don’t ignore aches and pains that last longer than normal. This could be a sign that an injury is developing.
Rest: Taking time to rest gives muscles time to repair and grow. Exercising when tired can lead to lack of motivation and improper form. Take time to rest and get adequate sleep to reach peak performance.
Whether you are a weekend warrior or a high-level athlete it is important to implement techniques and strategies to reduce the risk for injury.
For more information on injury prevention or our awesome muscle care tools, visit www.tigertailusa.com or email [email protected]
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Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
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