The month of October makes most people think of pumpkin spice lattes, vibrant leaves, and Halloween costumes. But here at Premier Orthopaedics, we have something else we keep an eye out for, too, because it's also the time of year known as National Spine Health...
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Causes & Treatment Options for Sciatica
Pain that starts in the lower back and radiates down the back of the leg is what is commonly referred to as sciatica. The pain follows the path of the sciatic nerve down the leg which means that typically, only one side of the body is affected. The sensation that...
How to Avoid Strains While Training
Staying physically fit is important to your health and overall well-being, but exercise can be damaging if you’re not careful.
Consider the following tips to keep your muscles healthy and strong in order to avoid strains.
Practice the Correct Technique
Whether you’re blocking on the field or doing a sit-up, or even in the gym, practicing the right form is crucial to preventing injuries from occurring. Utilizing the proper technique will help you complete the task efficiently without hurting yourself. If you aren’t sure what the right form is, be sure to ask a professional such as a coach or a personal trainer. Understanding how to perform a task properly will result in more effective workouts.
Too Much Weight
It’s crucial to your health to only use as much weight as you can handle while strength training. When you’re using free weights or a barbell and you can’t support the weight, you won’t be able to control it or contain its movement. You could easily drop it and injure yourself or others. If you want to increase the weight that you use while training, slowly transition from a weight that you’re comfortable with to a slightly heavier weight. This way, you’ll be able to identify the amount you can control.
Warm Up
Be sure to warm up for about 15-20 minutes before beginning a high-intensity exercise to get your heart rate up and increase blood flow to your muscles. Your warm-up should be low-intensity exercises that incorporate all the muscles you’ll be using during your workout. Activities such as jogging, swimming, and stair climbing are great for warming up.
Stretching
After warming up, spend 15-20 more minutes stretching out for flexible, limber muscles. This will help prepare your muscles for intense activity by relaxing and elongating them. Stretching also prevents muscles from soreness and tearing.
Training Too Often
One way to invite a sports injury is to train too hard without any rest. When your body is tired and over-trained, its overall strength is weak which can result in serious injury. Giving yourself one day a week without strenuous physical activity can help your muscles recover from your workouts. If you consistently feel tired and worn out from working out, you may want to consider cutting your training sessions back.
Healthy Diet
Diet and nutrition are important for training. Your body requires certain foods for muscle health and performance. Incorporate foods to your diet that contain protein, carbohydrates, unsaturated fats, vitamins, and minerals.
It’s also important to stay hydrated. Your body is made up of mostly water and you lose that water while sweating during workouts. Be sure to drink eight 8-ounce glasses of water each day to replenish what you’ve lost during your training sessions. You should also replenish your electrolytes with sports drinks, coconut water, or fruit.
Working out puts a lot of stress on the body and can cause a serious injury. If you stick to these simple tips for avoiding muscle strains, you’ll greatly reduce your risk for injury. Remember, always listen to the warning signs that your body gives and it will let you know if you’re over training or working out too hard.
