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How to avoid injuries after the blockade

Tendon and muscle damage is the most common. Credit: Shutterstock

After a few months of blockade, the British gym reopened on April 12. Many have already enthusiastically returned with plans to return to their previous fitness routines. However, you may want to go back directly to the previous state, which can lead to injuries. Therefore, it is better to start training after a few months off.

Injuries occur when the training load exceeds the tolerance of the tissue. So basically, if you do more than your body can do, you will be injured. Fatigue, muscle tendon strength, range of motion of joints, and previous damage to tissues can all increase your chances of being damaged.

The most common injuries associated with excessive training loads are tendon disorders and tension. Tendon disorders are when tendons (the tissue that connects muscle and bone) cannot be properly repaired from previous injuries. Common tendon disorders occur in the buttocks, proximal hamstrings (thighs), and Achilles tendon, but the most common muscle tension occurs in the shoulders and knees. However, understanding how your body changes with training can help reduce your risk of injury when you return to the gym.

Exercise puts stress on our body. In this way, training sessions “warn” various body systems, including the muscle-skeletal and heart-respiratory systems, and disrupt the normal state of the body. These systems then respond to stress by creating resistance and adapting beyond their current capacity. This is often referred to as supercompensation. In essence, this process leads us to be stronger or healthier.

Importantly, adaptation occurs after training and is time consuming. This can lead to injury or illness if the body is not accustomed to the type of training or has not fully recovered from the previous training session. This is why it is important to gradually increase training stress over time and fully recover between training sessions.

It’s also important to remember that after a long break, even if you can do the same amount of training as before, it can be much more stressful to your body. For example, suppose you could run a treadmill at an average heart rate of 125 beats / minute for 20 minutes at 10 km / hour before lockdown. Enthusiastic, you complete the same run after the blockade, but your current heart rate averages over 160 beats per minute.

This indicates that the internal training load is much higher, while the external training load (the exercise described in the training plan) is the same as when the body’s response to training was pre-locked down. In this case, the higher the heart rate, the greater the stress on the cardiorespiratory system. Therefore, the same session is more tiring.

Also, if there is little movement during the blockade, the strength and coordination of the lower limbs may be reduced. This means that you can’t cope with the effects of running and put a lot of stress on your joints, muscles, and bones. Without better or longer recovery, this accumulation of stress can lead to injuries within a few weeks of training.

Risk mitigation

Careful approaches to high-impact activities such as jumping and activities that require muscle extension, such as losing weight, may be beneficial to avoid common injuries. These activities contribute to muscular and skeletal health and should be encouraged by most people, but they are still difficult to carry out and of proper skill before lifting heavy weights or doing more strenuous exercise. You have to spend time on development.

There are a few other things you can do to avoid getting hurt when you return to the gym:

  • warm up Warming up has consistently been shown to improve performance and reduce injuries. With enough warm-up, your heart rate will rise steadily and you will be well prepared for your upcoming exercise. Consider including exercises that mobilize important joints and pull in key muscle groups such as weight squats and lunges.
  • Monitor the feel of training Monitoring your internal load (the body’s response to a training session) is a great way to avoid overdoing it. Perceptual movement (RPE) scale evaluations are available, such as Borg’s CR-10 scale, which measures movement on a scale from 1 to 10. In this way, you can assess the overall effort of the various training activities to help determine the difficulty of your training.
  • Perform high-intensity interval training (HIIT) Short and intense workouts are popular and can be a safe and effective way to improve your health and fitness. Although they are high intensity, they also have a short duration, so the overall training load is usually easy to manage. However, first consider choosing an option that has less impact (such as cycling). High intensity, high-impact exercise can increase your risk of injury after a short break.
  • Do strength training Strength training, such as lifting weights, two to three times a week not only prepares the organization for more complex activities, but also improves mental health, prevents falls, reduces mortality, and a wide range of other health issues. You will get the benefits.

Other tips include hydration, wearing proper clothing and shoes, and taking sufficient time to recover. Focus on sleep and nutrition. Recovery strategies such as foam rollers, compression garments, and even cold water therapy may help, but the best way to recover is to focus on sleep and diet.

Of course, the risk of injury should not delay your exercise. By taking things slowly at first, you are less likely to get injured. The most important thing is to enjoy exercising and develop routines that will help your lifestyle.


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How to avoid injuries after the blockade

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