In the previous article, we looked at the dual role that sport plays in the health of our bodies . However, considering how many people do sport every day, the number of injuries is relatively low. Injuries are therefore not necessarily part of everyday sport. With the right preparation and a conscious approach to your own performance, you can reduce the risk considerably. In this article, we give valuable tips on how to prevent sports injuries through proper warm-up and targeted balancing training .
1. Proper warm-up: The basis for safe training
A good warm-up prepares the body optimally for the physical exertion. This increases your body temperature before the actual training, stimulates blood circulation in the muscles and improves the mobility of your joints.
An effective warm-up program should last at least 10 to 15 minutes and include both general and sport-specific movements. Examples of a warm-up program:
- Light jogging or rope skipping to get your circulation going.
- Dynamic stretching exercises that prepare the muscles for the upcoming movements without reducing muscle tension too much.
- Sport-specific exercises: If you play soccer, for example, you can get in the mood for training with some light dribbling or passing exercises.
2. Compensatory training: balance between stress and regeneration
Unilateral strain is a common cause of overuse injuries. Compensatory training helps to prevent muscular imbalances and strengthen the body holistically.
If you run a lot, you should regularly include strength exercises for the upper body and core muscles in your training plan. A strong core is essential for the stability of the entire body and significantly reduces the risk of injury.
Here are a few example compensation measures - adaptable to your main sport:
- General strength training: Strengthens not only the main muscles, but also the supporting muscles, which are less stressed in many sports.
- Mobilization and stretching: Regular stretching exercises improve mobility and prevent muscle shortening.
- Core training: Exercises such as planks, Russian twists or lateral leg raises strengthen the core muscles and stabilize the entire body.
3. The importance of regeneration and breaks
As important as regular training is, breaks for regeneration are just as essential. The body needs time to recover after intensive exercise and to adapt to the training stimuli. If these rest periods are ignored, the risk of overuse injuries increases enormously.
A few pointers to get you started: plan at least one rest day per week and make sure you get enough sleep, as this is when the body carries out most of its repair processes. Also make use of techniques such as fascia training or massages to loosen the muscles and promote regeneration even further.
Conclusion: Balance makes the difference
Sport is undoubtedly one of the best ways to promote health and increase well-being. But to avoid injury in the long term , it is important to listen to your body's signals and not to overburden it. With a good warm-up program , targeted balancing training and sufficient regeneration, you can significantly reduce the risk of injury and enjoy sport in the long term. Ultimately, it is the balance between exercise, stress and recovery that keeps you fit and healthy.
One important note at the end: Before you start a regular exercise program, first ask your doctor or treating physiotherapist for advice on what is right for your body.
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