Athletes need to train hard to get better but they have to do it in a rational way to prevent overuse injuries. It is all too easy to train yourself to the ground if you’re not careful. Keep yourself healthy through the following:
Proper Form
Always maintain the proper form when you are doing any exercise. This ensures that you recruit the right muscles for the job and are able to support yourself throughout the range of motion. Have your coach or other players check if you are doing things right. You can also take a video of yourself so that you can study your own form and make the necessary corrections.
Right Equipment
Whatever your sport is, get high quality equipment that will protect you during games and training sessions. If you are a runner, then get pairs of shoes that have adequate cushioning to mitigate the impact on your joints. Go for minimalist shoes only if you are prepared to invest a year or so for physical adaptations. If you are a boxer, always wear your gloves and headgear during sparring sessions. There is no need to get seriously hurt when you are simply preparing for a match.
Adequate Fueling
Don’t leave the house to train unless you are adequately fueled. Beating yourself up on an empty stomach will make you feel sluggish. After the session, replenish yourself by drinking or eating easy to absorb nutrients. Experts recommend a ratio of 4: 1 carbohydrates to proteins. Do this within 30 minutes. This should be enough to tide you over until you can get a more substantial meal such as a heavy lunch within 2 hours. Fuel properly throughout the day to aid in your recovery.
Periodic Rest Days
Don’t wait until you are too tired to move before having a rest day. This should be part of your training schedule. Rest days should be incorporated on a periodic basis. For most people there should be at least one day dedicated to complete recovery. Beginners may need as much as 4 days a week with some of those being used for light cross-training. Regular sleep is also encouraged with at least 8 hours every night like clockwork.
Regular Massage
Pain and tightness are inevitable. Prevent these from becoming debilitating injuries by getting regular massage around the problem areas. You can do it yourself using your own hands if these are spots that you can easily reach like your legs, feet, and arms. As for the back muscles, you might want to use tools like foam rollers. For a more thorough job, go to places that specialize in Deep Tissue Massage in Pittsfield.
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