Injuries are very common among people who play sports, and they occur mainly due to incorrect practices or positions, as well as the improper use of equipment.
So, how can you prevent them? There are different views on which practices are best for this, but everyone agrees that it is essential to have the right equipment and consult a specialist first to learn the necessary technique and how to apply it in the best possible way.
Likewise, a general warm-up is an essential part of any activity, as it prepares your body. A routine of gentle movements raises your muscle temperature and helps lubricate your joints.
Stretching, Yes or No?
Traditionally, a lot of importance has been placed on stretching before and after any physical activity, but it has not been proven to be the best approach. On the contrary, it can be counterproductive and cause injury, as it is impossible to know how much pressure is being applied to your muscles and other tissues in your body. Performing stretches that are more intense and prolonged than necessary affects muscle growth and increases the risk of injury.
However, a common consensus has not yet been reached and there are many studies highlighting both advantages and disadvantages.
Strength Training (or HIIT)
Nowadays, based on experience and patient progress, it is advisable to place greater emphasis on high-intensity training that combines short bursts of intense activity with periods of rest or less intense activity in order to gain muscle strength and cardiovascular endurance, since the stronger your body is, the better it will be able to manage and tolerate higher levels of stress.
Rest
Resting after training is just as important as training itself. The best way for your body to adapt to exercise is to rest afterwards. Your body will adapt and prepare itself based on previous training so that it can later assimilate another similar stimulus.
In short, the guidelines are:
- Ensure you have appropriate sports equipment (footwear, clothing and instruments) for the activity you are going to do and seek advice from specialists on how to use it correctly.
- Do at least one controlled high-intensity strength training session per week (weightlifting, sprints, push-ups, exercises that aim for muscle failure in a maximum of 3 minutes, etc.).
- Rest well so you can train and exercise more effectively.
- Maintain a healthy diet, which will help regenerate your body.
- Before doing any physical activity, do some general, gentle movements to warm up (move your spine forwards and backwards, make circles with your hips and knees, etc.), as well as dynamic stretches (walk with long strides, hip rotations, stand with your back straight and lower yourself, etc.), which help to increase the range of motion in your joints, warm up your muscles and reduce stiffness.
All of this will help prevent future injuries as much as possible and ensure good muscle health.
Juan Antonio Andreo
Sports coordinator at HFC Physiotherapy Jorge Lledó
