Feeling the sensation of something tearing in your knee, shoulder or ankle is always one of the risks while running or lifting weights. The key thing, while suffering a sports injury, is wondering how it happened and how best you can prevent it in the future!
BALANCING YOUR WORKOUTS
Failing to balance your workouts or working muscle too much while ignoring others will leave you vulnerable to injuries.
Over-training is one of the most common ways of sustaining injuries because you are basically beating down your muscles with a really gruelling session. It’s a common fact that tired muscles fatigue the tendons that hold the muscles to your bones. Thus the tendons swell and if you decide to work through the pain, tendons begin to scar – consistent aches during your workout is a sign that you have overworked your muscles and those tendons in your body. You will end up paying a price for pushing your body too hard.
One way to avoid over-training is to follow what I call the 10 per cent rule. Don’t increase the distance or speed of your runs or the weight that you lift by more than 10 percent, per week. This will enable your tendons, muscles and bones a chance to adapt to each, new workload.
We go back to the same point over and over – always put form ahead of heavier weights….working the muscle with a lighter load will benefit your workouts than jerking your movements on much heavier weights that will not have you in control of each rep, but will inevitably risk serious injury to your body.
TO DO LIST:
1: Make sure you warm up properly – the best indication that you are pretty much there is when you start to sweat a little – stretching muscles, maybe a very light jog on the spot – all these will help.
2: Your training needs to be intelligent, realistic (within your own ability) and progressive – ultimately, do not enter the gym and assume after an excellent pre workout shake, you can suddenly lift a ton of weight. Those who are lifting heavy weights in the gym are either professionals or have been training for years to get to that point….
3: Following on from the second point, your training plan for each week should be no more than 4 times per week with a decent amount of rest intervals in between. Make sure you are resting your body after each training session – muscles grow more during the later half of the 24hr day when you are feeding your body plenty of nutrition and when you are resting / sleeping enough.
4: If you suffer an injury – however minor – stop everything and seek professional help – ie: a doctor. Do not assume it’s a slight pain that will go away…….
Keep up the great work with your training – safely!