Athletic Injuries Prevention and Treatment of Fitness
Anyone who has ever participated in athletic activities has experienced a muscle building injury.
Particularly in high impact sports like weight lifting, wrestling, baseball, football, basketball and the like,
muscle pulls and tears, tendonitis, hyper-extended joints and bruises are common.
Fitness training is an athletic activity. As such it is common to overhear complaints at the club about shoulder
problems, muscle tears, knee problems and lower back injuries.
Avoidance is the first line of defense. This is hard because our ego is constantly pushing us to surpass any
previous weight totals, or to get that extra rep.
Treatment is the second line of defense. Again, our ego gets in the way and we often try to "work our way
through" injuries, keeping up our training and gritting our teeth in the face of pain and discomfort.
There are some basic rules on the avoidance side of the equation.
* First, warm up before you stretch. Stretching isn't warming up and you risk injury by stretching cold muscles,
joints and tendons. Learning how to warmup properly is
weight lifting advice that you want to take seriously.
* Perform some cardio type of exercises to get your blood pumping and perspiration flowing before you begin
stretching. This will diminish the chances of stretch induced injury.
* Make your first set of each resistance exercise a high-rep warm-up before moving up to heavier weights.
* Whenever possible, have a workout partner or spotter when lifting weights.
* Use the "stops" or limit settings on racks and machines while lifting any weights.
* Form is important. Never perform "cheating" exercises, i.e. bouncing a barbell off your chest
while doing bench presses. Perform all reps using the strictest form.
* Use lifting belts, wrist-wraps, elbow-wraps and other supports for your body.
* Wear good workout clothing and shoes. Professionally designed clothing facilitates movement and won't get
hung-up on equipment. Proper foot gear can prevent missteps and reduce physical stress.
* Confine your workout sessions to working out. Sure, it is great to socialize at the club, but chattering can
be a distraction to your friends and yourself, even those around you, particularly when heavy lifting.
* If you have enough energy to talk while on a cardio machine, you're not working hard enough. It is also very
distracting to those who are trying to focus on their workout.
Treating Your Athletic Injuries.
* If you have an athletic injury that is causing you discomfort, see a medical practitioner, preferably one who
specializes in sports medicine.
* Use ice-packs or immersion applied to an injured area until the swelling goes down. Then use heat to increase
the blood flow and circulation so that healing can begin.
* You should not attempt to "work-through" injuries by continuing to work the injured area. Rest the muscle or
joint until the discomfort is diminished or gone.
* Use supports for the injured area while working other muscle groups. Lifting belts, wrist-wraps and elastic
bandages are always a good idea, but particularly so when you have an injury.
* Deep muscle massage can assist the healing of muscle pulls, bruises or other non-skeletal injuries.
* Chiropractic adjustments have assisted many who had skeletal, joint or muscle injuries.
A two-wheeler enthusiast once said, "If you ride a motorcycle long enough, you are going to go down!" The same
can be said of athletic injuries. If you train for enough years, you will have an injury.
More than likely you will have a number of them.
Plan on it happening to you, because it will. Stock your gym bag with elastic bandages, wrist and elbow wraps, a
lifting belt and lifting wrist-straps. Keep a tube or jar of "warming" liniment handy, as well as an ice-pack.
As the Boy Scouts say, "Be Prepared."
Want to know the professional body builders secret to injury prevention? You might be surprised to know that
Pro body builders can't afford to be slowed down by injuries, so they use yoga to improve their flexibility,
their musculoskeletal system and their balance.
To find out how you too can prevent injuries, and maximize your workouts by using yoga, go here: