Avoiding The Pain Of Athletic Injuries
Running is a one form of exercise that has great benefits for the body
. It burns calories and fat and increases the strength of the cardiovascular system.
It can also increase strength in the legs and help individuals to lose pounds. However, being an avid runner does have its drawbacks, because many of those that choose this type of exercise experience injuries eventually.
It is essentially impossible to discern when an athlete may be stricken by an injury, but there are definite measures that can be taken to prevent these troubles from occurring. According to athletic trainers and physical therapists, the number one rule that athletes must follow to prevent injury is to be aware of limits.
Working out too much can actually be detrimental to your health and the functionality of your body and muscles. Most medical professionals will tell runners to be aware of their threshold; if one feels themselves reaching their limit, getting tired, or close to damaging their legs, they need to know when to stop and give their body a rest.
Doing too much or going too fast can be the last straw for already present issues. Very often, strict running and training routines call for changes and progression, but when athletes push themselves too far or try to skip steps, it may cause a shock.
Demanding more of your body than it can handle at a specific time is a surefire way to hurt it. Correct training helps you to build up your strength and system slowly and gradually, but if the process is rushed, power may be broken down instead of increased.
To avoid this issue, make sure that you increase the intensity of your runs gradually, week by week and month by month. On days that follow difficult workouts, give your system a break and take it easy.
It is still possible to lose weight and take rests every now and then. This goes for the type of terrain that you utilize as well; though trail and hill jogging is great for your cardiovascular system, it can be challenging and must be performed sporadically.
Another way to avoiding hurting yourself is to be aware of how you are feeling; one of the worst things a runner can do is to suffer through the pain and keep going. Pain is a natural response by the system to make you aware of damage that is being done to joints or muscles.
Most physicians recommend that after the first sign of trauma or discomfort, rest the area for three days. It will give the body time to regenerate tissue and heal itself.
Then, when you return to your usual workout after this hiatus, make sure not to overdo it. Athletes that experience drastic harm may even need to change their workout to something that reduces the impact on joints.
One great way to do so is by taking exercise to the water. Swimming helps to prevent pressure from being applied to knees and muscles, and makes the individual feel weightless.
Elliptical machines can offer a fabulous cardiovascular workout without causing unnecessary strain to the legs. When using this type of equipment, the athlete is suspended in the air and the feet do not make contact with the ground.
However, because of the motion of the equipment, one is still able to run or jog at a high speed. Elliptical machines offer the operator a number of different programs, as well as setting for resistance and incline.
Tibia stress fractures can be significantly prevented by shortening stride. Long strides put a big impact on the bones of the leg when feet hit the ground.
Shortening the distance between steps when jogging can keep a number of injuries from occurring, because there is less of a weight put on the body when it lands on the ground with each step. Strength training may offer the extra ingredient that your workout needs.
Increasing the strength and mass of muscles helps put them into better alignment; when the hips, knees, and feet are in alignment, strides can become less damaging. One does not have to become bulky or spend a great deal of time lifting weights; simple strength exercises will suffice.
Cardiovascular training will obviously be much more enjoyable if the athlete is comfortable and pain free. Take care of and listen to your body when you work out, and you should find it fairly easy to prevent injury!
by: Jack Landry
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