Prevent Overuse Injuries: Balance Strength and Recovery
If you’re a competitive athlete, it probably took you years of discipline, training, and hard work to get there. It’s hard to slow down. But if you want to keep playing your sports, competing, and stay in the game for the long run, you have to be smart about your training and recovery. Check out my top 5 tips below:
1. Prepare
Make sure you have the proper shoes, gear, and equipment to do your sports! You can’t run in hiking shoes at full speed or lift in running shoes. The right gear will also decrease your risk of getting injured on the sport! If you’re recovering from a knee, hip, or low back injury, wear flat shoes with a zero drop and big toe box.
2. Cool down
Do some more stretching and walking after your sport as well. This will help your body gradually bring down your heart rate and will help you recover.
3. Do everything in moderation
Limit repetitive motions. And be mindful of how fast you increase intensity or load! Cross training can help your body adjust to handle more well-rounded physical activity. So if you’re a runner, give your knees a break from time to time and go for a swim.
If you train in martial arts, or other contact sports, start strength training as well so the varied movements will lessen your chances of getting injured. Gradually increasing martial arts or other intense training over time is also safer for your body than jumping in too fast too soon.
4. Rest
Off seasons exist for a reason. They are designed to allow your body to rest and recover properly. Taking days off throughout the week to rest and sleep well will help you recover better and enhance your performance the days you train.
5. Don’t train in pain
I highly suggest to not train through pain. If any part of your body is in pain while you’re doing an exercise, regress and do an easier version. If you push past pain, your injury has a higher chance of becoming chronic.
And if you’re in pain while doing your sport, take some time off to rehab your injuries before returning to your sport.
If you need help recovering from an injury or want to train to prevent injuries, contact me at narine@kneeabilitycoach.com.