By Maria Polyzou
An active lifestyle and frequent training are, of course, the best thing you can do for your body and health. Frequent exercise has many benefits for both the body and the mind. However, like most things in life, exercise requires moderation and caution, so as not to have the opposite result with an injury.
Especially for athletes who are preparing for competitions and have intense daily training sessions, avoiding injuries and fatigue is a key priority. Any small or large injury can leave you out of training for a long time, affecting both your physical condition and psychology.
However, how can you avoid injuries? Let’s look at some ways to protect your body as best as possible.
What to avoid
- Excessive intensity or duration without adequate rest: It is not uncommon for us to think that “more is better.” However, lack of recovery between workouts often leads to fatigue and gradual weakening of the body. Give your body the necessary time to rest and fully recover.
- Sudden load increases: If you suddenly increase the duration or intensity of your workout, your muscles and joints do not have time to adapt, making them more vulnerable to injury.
- Training with pain or discomfort: Do not ignore the messages that your body sends to you. If you feel that something is wrong during exercise, stop. Pain is a sign that an exercise is not performed correctly or that you need some rest.
What to prefer:
- Gradual increase in intensity and duration: Your body needs time to adapt to greater demands. Gradually increase the difficulty and duration of the workout to give your muscles and joints time to strengthen and adapt.
- Emphasis on exercise technique: Proper technique protects against strain and injury, as the load is distributed correctly on your body. Consult a specialist to make sure you are performing the exercises correctly.
- Recovery and rehabilitation: Warming up before training and recovering after it are crucial for the body to return without problems and to avoid injuries.
Discover the new Proto Train
Running: How hard should you push yourself?
In running, the fine line between pushing yourself and pushing yourself too hard is often blurred. Try to gradually increase your distance and intensity. Focus on your technique and always remember that your body will give you clear signs when something is wrong. Running should be a challenge that will improve your fitness, not lead to injury.
The Role of Strength Training
Strengthening your muscles is a protective shield for your body. The stronger your muscles are, the better they support your joints, reducing your risk of injury. So don’t skip strength training, especially in your core, legs, and areas that are more sensitive.
Listen to your body
- Persistent pain or discomfort: If you feel frequent or severe pain during or after exercise, it is a sign that your training needs changes or rest.
- Decreased performance: A sudden decrease in performance or severe fatigue indicates that your body has reached limits that should not be exceeded without adequate rest.
What to watch out for if you have old injuries
If you have old minor injuries that come back when you are stressed, the most important thing is to strengthen the affected areas so that they become more resistant. With various strengthening exercises that focus on specific muscle groups, you will be able to support your sensitive areas as best as possible. Always warm up well and use, if necessary, protective equipment or special tape, which help to significantly reduce the possibility of new injury.