Preventing that pulled muscle
We’ve all been there at the gym. You overdo it, stretch a little too far or lift that weight that was too much, and before you know it, something goes, and you’re on repair mode until things are back to normal. What can we do to avoid this, and how to react if it happens? Welcome to the realm of sports injuries.
Now, first things first, if you are unlucky enough to injure yourself during your journey to fitness, seek professional help. Reading blogs like this is all fine and well, but I’m not a medical professional. I can speak only from my experience.
Here are some of my top tips for getting through an injury. And better still, stop it from happening.
Flexing and Stretching
Some of the best ways to prevent injuries are to make sure that you’ve warmed up before you get stuck into the major exercise. For me, that’s stretches, situps, press-ups, plank, crunches, and lunges. It's important not to overdo this either; take your time and don’t push yourself. Remember, there are two types of stretching: static and dynamic. Mix it up and find out what works best for you. This is about loosening up and getting ready, not about gains.
Hydration, hydration, hydration
Another way to keep the pangs at bay is to ensure that you’re properly hydrated. This means drinking enough fluids throughout the day. And tt’s not clever to drink a lot of water before you exercise. While you are exercising, it is a terrific idea to consider a sports drink to replenish electrolytes and get you back to your old self.
Fuelling the fit
Food is very important for exercise. You want to make sure you’re putting the right fuel in your body. A well-balanced diet will keep you on track. Think: plenty of fruit and vegetables, natural sources of protein and carbs for energy. It is important to stay away from heavily processed foods and instead focus on consuming foods from natural sources. A takeaway treat once in a while is great. But let’s not make it every weekend.
Sleepy Time
Getting the proper amount of sleep is also key to helping you reach your peak performance. Staying up too late and not focussing on getting those 7 to 8 hours of sleep can seriously impact how you perform when you're exercising. As well as impairing your cognitive process it will also affect your body’s ability to self-repair. So, getting the right number of hours is essential to being at your best.
Cool Down
It is always important to cool down following a fitness session of your activity. Don’t just end and hit the showers; make stopping gradual. This assists your body in processing the lactic acid that is created in your muscles during exercise, which helps facilitate the recovery process. In other words, it is important to cool down in order to avoid a potential breakdown.
Making mistakes
Making mistakes is something that every single one of us does. And in getting fit, it can happen there too. Please try not to overexert yourself. Lifting the heaviest weight or running that marathon before you’re ready will definitely lead to injury. So take your time; build up to it. You’ll get there in the end. Make sure that you know how to use the proper equipment, and if you don’t, ask someone to explain how it works. Most people will be happy to show you the ropes, so don’t be afraid to ask.
Seeking professional help
If you are unlucky enough to injure yourself, make sure you seek professional advice. Suffering is not the best solution, and by seeing someone quickly, you should be back on your feet in no time. Now go get them. And take care of yourself and your body.