Here are tips to avoid unnecessary damage.
1. Warm-up and stretching before training
Before a workout, warm up the body and stretch the muscles with stretching. Many sports injuries are believed to be related to reduced mobility and warming and stretching counteract this and the risk of acute injuries is probably reduced. If you warm up, you not only become smoother and are less likely to suffer injuries. In addition, they perform better.
The reason is that the heating starts the blood circulation and the muscles are oxygenated and ready to perform from the start. If you have no previous experience with stretching, it may be good to go on a guided training a few times. Although stretching prevents injury, it can incorrectly do damage and damage the body.
Some things to keep in mind when stretching are:
- Stretch slowly and do not go too far in the movements.
- Don't rock the muscle.
- Do not strain the joints obliquely.
2. Be careful if you are untrained
If you are untrained, the risk of injury is greater. If you have not trained for a while, you should therefore take it easy and do not train hard the first workouts during the season. Begin the workout carefully to increase the intensity as you go. In some cases, the problem is instead that you are very well-trained from another sport. For example, skiing all winter you probably have very good condition.
When spring comes and you start running, you can run both fast and far. But the body is not adapted for running and the risk of injury is great.
3. The right equipment is a must
You should not be unnecessarily stingy and train with poor equipment. The right equipment can make a big difference when it comes to the risk of injury. A fairly common mistake is to run in bad shoes. It increases the risk of several types of damage and should be completely avoided. Instead, you should buy good shoes that have been tested individually. Visit a shop where you test how you run and load your feet.
In contact sports, protective equipment is self-evident, such as padding of elbows, wrist, chest, knee and shinbone, mouthguard, face protection and suspension. There are special glasses to buy that are safer and more durable without breaking.
4. Remember to drink
Hard workout especially in high temperature and humidity causes you to quickly lose fluid.
Be observant of fluid deficiency:
- Drink fluid before, during and after exercise. Avoid exercising when it is very hot and humid.
- Work out in light clothing.
- Take a short break sometimes and don't push yourself too far.
5. Overwork damage is due to repetition
Overload damage occurs when you repeat a movement over and over again. Among these injuries we have, among other things, tennis elbow.
The risk is reduced by:
- Take breaks from time to time.
- Do the movements properly. Feel free to consult a trainer as it can be difficult to see the mistakes you make yourself.
- Visit your doctor if you experience pain, inflammation, swelling, numbness and other problems.
- Exercise varied so that you use your entire body.
6. Watch out for overtraining
If you do not rest out between hard workouts, you may end up for overtraining. Symptoms of overtraining are prolonged exercise pain, fatigue, lack of energy and poor results.
The risks are reduced by:
- Eat a healthy diet with enough of all the nutrients.
- Make sure your body gets rest and sleep.
- Be observant of early symptoms.
- Exercise versatile.
- Do not exercise unless the body is feeling well but let it rest.
- Do not increase your workout quickly.
Towards the end of a workout, it's time to warm up. Don't push hard but gently jog. Just as you did before stretching, you do it now. Dropping for 10 - 15 minutes can be good for easier exercise. If you have been given lactic acid, at least 20 minutes are required. This is so that all the slag products are transported away.
8. Do not exercise unless you are healthy
If you feel bad or think you can carry an infection, avoid exercise. The same if you feel weak or exhausted. Risks of exercising when you are ill include heart muscle inflammation and disturbed heart rhythm which can be very serious.
The same is true of course if you have injuries. Training can still be possible and purely good. However, this must be adapted to the injury and the best is to consult a physiotherapist or other expert.
A healthy lifestyle in general gives better results and reduces the risk of illness and injury:
- Do not smoke or drink much alcohol.
- Eat a good diet.
- Make sure you get the sleep you need.
- Avoid stress.
- Make sure you get care for the diseases you suffer from.
Student Health offers
If you want advice and tips on how to get started with diet / exercise or have other questions about injuries, lifestyle and health, you are welcome to contact Student Health.
If you need to visit a physiotherapist, Student Health will help you make an appointment. We have a good cooperation with physiotherapy, City Rehab.