Tendinopathies, contractures and fiber tears are among the most common damages in gyms. And as the number of people who use these establishments grows every day, it is best to learn to prevent them.
Increasing awareness of people to lead a healthy life, and many choose to go to the gym. However, doing sports exercises or activities without having the necessary guidance or information can be dangerous.
Therefore, the personal trainer is essential to get the best possible performance from these establishments, they also help correct bad postures and avoid possible injuries, to look at the details and how to improve them.RELATED
Likewise, a specific training program should be designed according to the needs and objectives of each person to make the most of both time and activity.
The Spanish Fernando Dorrego and Pedro Jiménez, personal trainers of Blua de Sanitas, prepared a list of the most common injuries that are generated in gyms:
1. Contractures. They are the most common injuries at the muscular level, caused by repeated overexertion, poor ergonomics when performing the exercise and lack of rest. The trapezius area or the dorsal muscles are usually the most common parts where these damages appear. To avoid them, the most advisable thing is to carry out an adequate training and a correct progression of exercises, respecting the breaks.
2. Knee injuries. This is the joint that suffers the highest percentage of injuries. Most of the exercises or sports we do have an impact, and that shock is negative for the joint.
If you do not have a good muscle tone at the level of quadriceps, gluteus and abdomen, the entire weight of our body rests on the knee, causing injuries to the soft structures of this. The structure, progression and physical level are essential to prevent discomfort in this joint.
3. Tendinopathies. They are the set of pathologies that affect the tendon and appear with the repetition of a gesture or weight overload. Given this, it is essential to perform a warm-up work with the aim that the tendons are more elastic and can withstand the intensity of the exercise.
4. Back pain. When we do any exercise, our back makes a postural muscular contraction, both to help the movement and to stabilize our body. If we do not have good postural hygiene and we make the wrong movement, there will be an “extra” effort that generates a negative tension in our back, which will cause muscle pain.
5. Fiber breakage. Insufficient heating, extra load, excessive tension and poor rest in the muscle can cause fiber breakage. The main symptom is a sudden pain, known as "stone's syndrome", and inability to move the muscle.
Did you know that 10 minutes is the time that a general warm-up can last, and up to 30-40 minutes if it is a competition. This should include progressive mobilization exercise of the main joints and activate the main muscle groups by stretching them.
Take these tips into account:
– If you have decided to fully engage in sports, it is convenient to have a doctor check you.
– Your training program should be according to your abilities and physical condition, and gradually increase in intensity and duration.
– It is best to avoid overtraining. To do this, consult with an instructor or personal trainer to design an appropriate routine according to your case.
– Before each session, you should make a warm-up time, depending on the activity you are going to do. Also, to end the session it is essential to make a return to calm.
– It is essential to stretch the muscles before and after each workout. According to Sanitas, you should pay special attention to muscle groups in which you have discomfort or have suffered an injury. In stretching avoid rebounds and sudden movements.
– When you feel any kind of discomfort, it is preferable to stop because the continuity in the exercise could cause you a major injury.
– With these simple guidelines and the correct orientation of your coach, you can avoid the dreaded injuries.