Injury prevention training
Injuries related to training often occur from overexertion, moving too quickly, and with little rest. Injury prevention training is essential to avoid issues stemming from improper strain and wear over time. Overuse injuries and worn injuries are experiences shared by many throughout their lives, ranging from minor transient issues with the back to long-lasting, more severe problems in the back and neck.
Fortunately, there are good tips and exercises that can prevent and halt injuries. This is extremely important for an active life without inconveniences. It is vital to prevent injuries regardless of age and physical condition. In conclusion, we would recommend simple exercises to prevent poor posture, which can easily arise from a daily routine filled with sedentary work.
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Injury prevention exercises
What is injury prevention training?
Have you noticed a pain gradually worsening? Either when sitting for long times at the office or when performing certain exercises?
This can be counteracted by strength training, which strengthens muscles and relieves stress on the skeleton and tendons. Many issues can indeed be trained away with the right exercises. The key is to listen to your body and determine what treatment your injury requires, whether that’s a doctor’s visit or some injury prevention exercises.
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Thinking, hearing, or knowing that the risk of injury is reduced by doing the right exercises is not very valuable if the exercises are not performed regularly in your training routine. Why train for injury prevention?
By working preventively against injuries, you can achieve a body much better equipped to handle external stresses. At the same time, the training feels more correct, and the performance improves. Previous injuries are one of the biggest causes of re-injury, making it essential to avoid the first injury. Therefore, it is crucial to emphasize that injury prevention training is important for both beginners and athletes.
Regularly performing injury prevention exercises reduces the risk of injury by about 50%. Regular and structured warm-up exercises are a simple way to invest in both health and performance. Varied warm-up programs that include strength, jumping, and balance have shown to lower the risk of injury and improve the athlete's physical performance.
How to prevent overuse injuries?
Injury prevention exercises should aim to prevent overuse injuries and are something everyone should include in their training program. What you should train depends a lot on where the problems arise, and in principle, all movement is preventive against injury unless performed incorrectly. The most common issues are found in the back, ankle, and knee.
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Injury prevention exercises for the back
A large portion of the population experiences back problems at some point in their lives. This is mainly due to weak stabilizing muscles along the spine. Such weakness can lead to pain and decreased stability in the lower back. Furthermore, it can make you more susceptible to injuries related to training. Exercises that strengthen the lower back help to reduce or prevent back pain. Such exercises also activate the core muscles and reduce stiffness.
Glute Bridge
This exercise strengthens the gluteus muscle, which is the largest and strongest muscle in the glute area and one of the most important muscles in the body. The gluteus muscle provides support and stability for the lower back and prevents back problems.
Here’s how to perform the exercise:
- Lie on the floor and bend your knees, placing your feet flat on the floor at hip-width apart.
- Press your feet into the floor, keeping your arms by your sides.
- Lift your hips off the floor so that your body forms a straight line from shoulders to knees.
- Engage the glute muscles. Your shoulders should always remain flat against the ground.
- Lower your hips and rest for a few seconds.
Perform the exercise in 3 sets of 15 repetitions with 1 minute of rest between sets.
Plank
This exercise strengthens the core muscles while building static strength in both the arms and legs.
Here’s how to perform the exercise:
- Stand on your toes with a 90-degree bend in your elbows.
- Find a neutral position in the back and pelvis.
- Gently pull your navel toward your spine.
Perform the exercise in 4 sets of 10-15 seconds, with 1 minute of rest between sets.