In this article I want to discuss a little bit about working out to prevent
injury and working out around injuries. Injuries are a very common aspect of
fitness and athletics, something that needs to be dealt with accordingly. So
let's take a look at how we prevent and take care of injuries..
First off, it's very important that you're warming up before all exercise.
By warming up I mean stretching, or if you're performing weight training,
pyramiding up in weight. Basically what that means is starting off with a
light weight and with each successive set increasing the weight. That way
you can make sure that your joints and muscles are adequately warmed up and
lose and ready to go battle the heavier loads.
Once you feel as though your body is broken down and needing recovery, it's
always a good idea to take an off day. I typically recommend taking at least
two to three off days a week, especially if you start to see the signs of
over-training. Signs of over-training can be fatigue, lack of sleep, lack of
interest in training, etc. Once those feelings start to set in it's time to
take an off day.
D-loading is also very important aspect. Basically when it comes to
d-loading you want to take a week where you perform your usual exercise but
at a lower intensity and a lower weight. Basically what we're trying to do
here is to give the central nervous system and muscles a break while still
introducing blood flow to heal and cure the muscles. At the end of the day
training around injury is always going to be an endeavor where you have to
listen to your body. If you feel okay give it a shot, if not take a day off.
Injuries are a very common occurrence in a fitness plan. Knowing how to
prevent injury, and how to work around them, can help you keep moving
forward to achieve your goals and not be sidetracked. Make sure you're
always warming up, stretching, and take adequate rest days.