As the adverse effects of obesity on our health becomes clearer, more and more people are taking the initiative to exercise regularly. While traditional sports like basketball and cycling are great options, cutting edge fitness options like rock climbing and MMA are also becoming quite popular.However, the latter increase the chances of more serious injuries.
While exercise is meant to help us stay fit and healthy, going about it the wrong way or doing too much of it may lead to injuries. Fortunately, there are many ways to ensure you are getting the maximum benefits from your chosen sport or method of exercise while minimizing your risk of injuries.
Take the Time Needed for Rest
Yes, working up a sweat on the court is needed to stay fit and healthy, but make sure you are also setting aside enough time for proper rest. It is during these days off rest that your muscles repair the microdamage that were sustained during intense physical activity. Pushing through daily can easily lead to overuse injuries. For best results, make sure you schedule a day off in-between your scheduled work out days.
Opt for Massage Therapy During Off Days
Massage therapy offered in a convenient downtown Portland location is more than just for stress relief. A good massage cancut down your risk of injury significantly. This is because proper sports massage can help relax and repair the muscles, allowing them to strengthen and become more flexible. Additionally, massages promote better circulation of blood throughout the body, which means your muscles are being fed oxygen and nutrient-rich blood more efficiently. Alloff this together helps your body heal itself faster.
Make Sure You Engage in Dynamic Stretching
You should always stretch your muscles before any physical activity to help avoid injury. However, make sure that you engage in dynamic stretching rather than static stretching before physical activity. Static stretching before physical activity may sometimes actually lead to an increased risk of physical injury. Dynamic stretching, where movement is involved, on the other hand, is advised as it helps warm up the muscles and the joints in the stretching process. Static stretching is best left for when you are cooling down after your workout and should be done for at least 10-15 minutes.
Get Enough Sleep Every Night
Sleep is one of the most important activities you can do to repair your body. When you enter the non-REM stages of sleep, your body enters a mode that prioritizes healing. During non-REM sleep, your body will tend to repair and regrow damaged tissues. If you do not set aside enough time to sleep, your body will not get enough time in the non-REM stage, which leads to less repairs being made. This is why your muscles often feel weak when you are sleep deprived. Fortunately, this should not be much of a problem if you have access to massage regularly, since massages help repair muscles and promote better sleep.
Eat the Right Food
Lastly, you’ll want to reassess your diet, especially what you eat after you play sports or work out at the gym. The first two hours immediately after exercise is crucial since your body is rapidly trying to feed your muscles the nutrients they need. Eating lean proteins like chicken breast or some salmon is a great option. Make sure you add plenty of greens and vegetables for adequate antioxidant and mineral supply.
Sports Injury Prevention Tips from the American Academy of Pediatrics, aap.org
Eat To Prevent Injury, triathlete.com