How to prevent muscle injuries
Warm-up and stretching Rushing into a strenuous activity before your muscles are pro- perly warmed up is a great way to get hurt. Gradually prepare your body for physical effort with gentle warm-up exercises and stretches to jumpstart your circulatory system and improve your flexibility. Stretching several times a week has various long- term benefits, namely because stiff muscles are much more prone to injury.
It’s a well-established fact that physical activity goes hand in hand with overall health, but exercising isn’t without its risks. Luckily, a few simple measures can go a long way in preventing muscle injury. Equipment and workout plan Make sure that your sport or training program of choice is sui- table for your physical condition, and don’t overexert yourself or try to take on too much too soon. It’s also important to prac- tise proper form while you exercise. Furthermore, you’ll benefit greatly from having the right equipment; ill-fitting shoes, for example, are a common cause of sports injuries. Diet and hydration Drinking water before, during — don’t wait until you feel thirsty — and after each training session is vital to replenish lost fluids and avoid dehydration. To give your muscles the energy they need to get you through a workout unscathed, include lots of healthy carbs in your pre-exercise meals and favour lean foods, as fats require a lot of energy to digest. It’s a good idea to wait two or three hours after eating a full meal before exercising.
Accélérez votre guérison Speed up recovery
Rest and mindfulness Getting enough sleep gives your body time to recuperate from exertion and enables it to better resist injuries. A final word of advice to help you keep injuries at bay: always listen to your body.
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