Two main things cause injuries: overuse of muscles and biomechanical imbalance.
- Injuries due to overuse of muscles can be avoided by a gradual build-up in training and sufficient recovery afterwards.
- Injuries resulting from biomechanical imbalances should be treated at the source. Speak to your GP. If you recover from symptoms and don’t address the cause, the body may overcompensate and develop a chronic condition. Follow the points below to try to keep free from injury.
Injury prevention
Warm-ups and cool-downs
These are an essential part of training, not just to get the best out of the workout but also to adapt the muscles for work without risking strain or future injury.
Vary your training
Some of your training will be intense, either in duration or in the amount of energy you use. All intense training needs recovery, but not necessarily complete rest. Use other forms of training such as running, weight training, swimming and circuits to build strength and power.
Build up gradually
The body builds up strength and stamina best when the build up is done gradually. For example, if you can currently cycle or run five miles but need to get to ten miles, you need to progress in gradual stages. The same applies if you can currently swim for 30 minutes but need to swim for one hour.
Progressive stages
Always increase weights, repetitions and aerobic activity in progressive stages. Ligaments and tendons are slower to adapt than muscles, and joint pain may be a sign of ‘too much too soon’. If in doubt about an injury, speak to your GP about a referral to a qualified sports therapist.
Avoid over-training
Over-training is the major pitfall for all endurance athletes. To avoid this, divide your training schedule into weekly stages. Do three weeks of building up the distance, speed or the number of times you train, and have an easier fourth week in which you effectively go back to the starting point of the month’s training. This will speed up your fitness, recovery and performance.
If you are doing circuits or weights
spread your workouts through the week, with 24 to 36 hours rest between. The muscles need time to adapt and yet will start to loose tone after 48 hours. If you are active every day, have a rest or a light day once a week.