Injuries and You – Core Strength Training Safely
If you’re an avid exerciser, you might have experienced sore muscles, aching joints, and sometimes a stiff back. If you do regular Core Strength Training in conjunction with a full bodybuilding workout, you might have felt these symptoms in the past. Injuries occur because of too much bodily stress and incorrect form. Injuries do nothing to benefit your exercise routine. They can short-circuit your workouts, causing you to miss them entirely. Injuries also can interrupt your sleep routines, and cause you pain all throughout the day.
It’s important to recognize the symptoms of an injury, so that you can prevent further injury. Muscle strain is the result of over-stretching or otherwise overusing a particular muscle. When doing your core strength training, you must be sure to stretch appropriately and do a safe number of repetitions. It’s also possible to experience neck strain injuries, though this isn’t as common when performing core strength training. Back strain is common if you’re not performing the exercises with correct form. Improper form during lunges results in knee strain or sprains. Knee strain is apparent when you feel pain behind or below the knee joint, so pay close attention.
If you have delayed muscle soreness occurring between 24 and 48 hours and disappearing by 72, then you’ve probably experienced micro-tears in the muscle or build-up of lactic acid. The name of the game is to perform your Core Strength Training exercises with smarts. Forget the old adage ‘No pain, no gain’ – it won’t benefit you here! Preventing injury starts with preparing for the workout appropriately. Begin with a warm-up. Walk on the treadmill for 5 – 10 minutes to get your muscles warmed up. Once finished with your warm-up, start stretching the areas you’ll be working out. When stretching, hold the position for 30 seconds up to a minute. Keep focused when working out. Though it seems a simple piece of advice, it does need to be said! Many people have workout partners and get caught up in conversation while working out. If there is too much distraction, form suffers, and injury becomes more likely.
Make sure your diet has adequate nutrition – particularly protein – which will help build and tone muscle fiber. If you do happen to get injured, follow this simple advice. Don’t hesitate to see a doctor if things don’t seem to be improving. If the pain from the injury persists despite you resting the muscle, consider having the injury evaluated. Protect the injury as much as possible by avoiding using the muscle too much. Use your common sense and listen to your body most of all! Your body will send you messages which is often right. Don’t ignore those bodily hints as it may be telling your things such as don’t over your workout, always warm up fully and cooling down completely; doing so will avoid a lot of common injuries while working out. It’s always better to play it safe than to risk injury which will often sideline you for a while.