When you’re training hard for a competition or event, injuries are always a risk. But there are a few things you can do to minimize your risk of getting injured. By properly warming up before a workout and using the right equipment, you can make sure you stay away from injuries and make your workout a pleasure experience.
Besides proper warm up, there are several other things you can do to avoid injuries. Joint supplements, for instance, are a great way to reinforce your joints, increase mobility, and reduce cartilage degradation.
Diet is also key to avoid injuries, as a properly fed body (not with junk) will be able to more efficiently target inflammation, endure physical stress, and repair faster.
For your assistance, we have outlined 4 effective ways that can help you avoid injuries and stay healthy while training hard for your next big event.
Warm Up on the Treadmill for 5-10 Minutes
When you train hard, you put a lot of stress on your body. This can lead to injuries if you’re not careful. Moreover, cold muscles are more prone to tearing, which can leave you injured for many days. That’s why we advise you to warm up before starting the workout. A good warm-up will increase your heart rate and get your muscles warm.
This will help prepare your body for the workout ahead and reduce your risk of injury. So, before you start your next training session, be sure to warm up on the treadmill for 5-10 minutes. This will increase blood circulation in your body, helping you push your body further.
Proper blood circulation will ensure faster nutrient delivery to your muscles, not only preventing injuries but also increasing your performance.
Do Mobility Exercises
Mobility exercises help to improve your range of motion and flexibility. This can help to prevent injuries, as your body will be better able to handle the stress of training. There are a variety of mobility exercises you can do, so find the ones that work best for you and incorporate them into your training routine.
Mobility exercises will help you avoid injuries by warming up your joints. However, if you are suffering from a joint injury, you can find some of the best joint supplements to help you relieve the pain and allow you to work out normally.
As previously mentioned, the best joint supplements will prevent cartilage breakdown, and fight inflammation in your joints. This means that your joint tissue is less likely to break, will be more flexible, and that you will have less joint pain.
Most common ingredients found in joint supplements are omega-3s, chondroitin, MSM, glucosamine HCl, resveratrol etc. Many of these have potent anti-inflammatory effects. Make sure you look for these ingredients in your joint supplement.
This will allow you to train hard and reach your goals without having to worry about setbacks due to injuries.
As the name implies, static stretches are stretches that are done without moving, and they’re great for warming up your muscles before a workout. You can just lie still, sit, or stand and hold your stretching position for about a minute or a half.
These stretches will increase your flexibility and range of motion and save you from getting injuries during working out. Static stretches work by lengthening and stretching your muscles beyond the normal position. This way, your muscles will be better able to handle the stresses of training, which in turn will minimize the chances of injuries.
Take Care of Your Diet
Prevention is always better than cure, and managing your diet is the best thing you can do to prevent any health problems, including workout injuries. Start by eliminating junk food from your diet and drinking plenty of water throughout the day.
Drinking water will save you from cramps and will also increase your metabolism, which is good for fat loss. Also, ensure you have nutrients we often lack in our diets, including vitamin B12, vitamin D, and Omega-3.
It is almost impossible for anyone to take all these nutrients directly from food, so the best you can do is include omega-3 sin your diet. Be aware of popular brands like Omega XL. Expert Omega XL reviews say that this is not a great omega-3 supplement, as they hide their ingredients behind a proprietary blend. Therefore, it is impossible to know how much omega-3 you are actually getting.
By taking care of your joints, you can avoid the risk of injuries during workouts. One thing most people forget is to utilize rest days. By giving your body proper rest after 5 or 6 days, you can rebuild your muscles to increase your strength.
Nobody likes being injured. But anyone that has trained hard in their life or competed knows that injuries are part of the journey.
That said, they should not be as common as they are. Elite athletes already take big measurements for injury prevention, such as cold baths, proper warm-ups, nutrition plans by dieticians etc.
However, for most commoners many of those tactics to prevent injuries are simply not obtainable.
That’s why in this list we have mentioned 4 easy ways in which you can help yourself avoid injuries and train hard. It doesn’t need to be complicated. A simple joint supplement, or an omega-3 supplement, or a proper warm-up before your workout sets can be enough.