Today, the issue of injuries in the gym worries many athletes, from beginners to professionals. Whether people want to lose weight before meeting graduates or try to come in good shape for the upcoming trip to the sea, every day people decide to stop sedentary and start attending the gym. But too many people are beginning to be very zealous, trying to lose weight as quickly as possible, thereby exhausting themselves. This phenomenon can be called crash fitness (“breaking fitness”) and it carries the danger of injury.
“This happens when people are immersed in fitness programs to make up for lost time,” explains Robert Reames, GG Fitness Instructor and author of “Make Over Your Metabolism.” “It’s the mindset of the weekend wrestlers: they think they can just return to the same level, raise the same weight, but they will eventually pull the muscle or hurt themselves.”
Here are the five zones most affected by injuries and tips on how to prevent injuries.
- Shoulders and neck. “Because of the large amount of work in the sitting position and just the wrong posture, many people are predisposed to injuries to the neck and shoulder muscles,” says Reames. “Poor posture combined with an irregular shape in the gym can cause injury very quickly.”
How to avoid the problem: “Practice a good posture,” – says Reames. “Sit straight, put your feet firmly on the floor, tighten the abdominal muscles, and pull your shoulders back and down.”
- Small of the back. ” Fitness enthusiasts these days often attend the gym too hard and very often, with little or no preparation,” Reames says. “Lifting too much weight and too fast or using the wrong technique can easily disengage your loins.”
How to avoid the problem: Make sure that your knees are bent when you lift weights and talk to the personal trainer if you have any questions about the technique. Strengthen your body with basic bridges and half Superman lifts.
Basic bridges: Lie on your back, knees bent, hands on each side. Push on the heels and lift the hips, resting on the upper shoulder area. In the neck or back, no pressure should be felt. To complicate the position, try touching the back of your feet with your hands or fold your arms behind your back and pull your shoulder blades together.
Nalf Superman lifts: lie face down, arms above your head and feet shoulder width apart. Keep your neck straight and look at the floor, lift your arms and torso, as far from the floor as you can.
We also recommend: 9 best ways not to lose motivation for training.
- Knees. “Many people who want to” increase by the summer “raise too much weight,” says Reames. “Start slowly and concentrate on the necessary number of movements.”
How to avoid the problem: “Start doing exercises, such as sit-ups and lunges only with the help of the body,” advises Reames. “Focus on achieving the appropriate form. Then, when you can perform movements with ease, think about adding some form of resistance or weight. ”
- Shin. “Stretching plays a key role in preventing shin injuries,” Reames says. “Proper stretching before training will help your muscles, provide flexibility and contribute to a more rapid recovery after training.”
How to avoid the problem: “Your calves are much stronger than your shins and this imbalance can really hurt your lower leg, especially if you have the wrong shape when you walk or run,” warns Reames. If you often injure the shin, ask the coach to check your form. In addition, strengthen your shins, you can do it sitting: just pull your toes (socks) to your knees, the heels should be on the floor.
- Wrists. “Your wrists can be the weakest link in the chain, and can jeopardize the performance of the main muscle groups during training,” Reames says. “Incorrect stretching and too much weight can cause a wrist injury in a matter of minutes.”
How to avoid the problem: Make sure that you do not overdo it with resistance and keep your wrists straight and straight, doing the exercises on your hands. “If you pull something or push, make sure that your wrists are straightened,” advises Reames.
Make sure that you properly take care of your body, especially your muscles. You can do yourself a mini massage almost every day, using a special roller (which can be found in most clubs), and myofascial release approach technique – this will become a therapy for your muscles. “These movements are necessary for points and nodes, as we usually call them, they help relieve tension in muscles and reduce pain,” says Reames. “Do them after training, and your body will start recovering faster, because you reduce tension and increase blood circulation.” Make sure you take your time and roll as slowly as possible. “
Start with your quadriceps. Lie down on the top of the roller, face down, the roller is below the middle of the thigh. Starting from the middle of the thigh, roll down to the top of the knee, then to the top of the thigh.
Go to the gluteal muscles. Sit on the roller. Concentrate on one side of the buttocks, throwing one leg to the other. Slowly roll from the bottom of the buttocks to the top. Try to put your weight on the muscles. Repeat on the other side.
Take care of your iliotibial band. This muscle, which is located outside the thigh of the leg, is responsible for the rotation of the thighs and stabilization of the knees. Lie on the cushion sideways on the right leg, set the cushion under the upper thigh, roll to the knee, and then back to the top of the thigh. Repeat on the left leg.
Focus on the middle and upper back. Lie face up, roller under the shoulders. Elbows bring together in front of the chest to really work the muscles of the back. Roll down so that the platen reaches the middle of the back, and then back to the shoulders.
Consistency is key here, “says Reames.” These stretching exercises can damage your muscles when you perform them for the first time, but the more often you do them, the more relaxed and relaxed your muscles feel.”