Beware of These 5 Things Cause Injuries
A personal trainer named Justin Price, owner BioMechanic said that, there are two basic reasons for the cause of injury to the exercise, the first is less proportionate body shape (bent, oblique). Usually occurs due to daily habits, like sitting too long at the computer or the wrong weight training habits. Bent shape of the body which can weaken muscles and bone structure.
Subsequent injury potential error is to do exercises in a hurry and not done gradually. You will not be able to eliminate your weight 25kg just by doing a single exercise session on the treadmill. You will not be a sudden shape your muscles with just one training session benchpress. You must do the exercises gradually because this is the basic principle of exercise.
There are some areas that are usually prone to injury, such as:
* Ankle injury
Cause, at the time of cardio exercise like running or brisk walking, on the ankle joint frequently injured leg. Ankle joint injury is actually an injury to the ligaments of the ankle joint, an elastic, rubber-like structure that keeps the bones of the joint-joint ankle joint and prevent the joint is turned or twisted excessively. Some causes of injury at these sites is if the foot landed awkwardly, when terrain is not flat or when there is strength in numbers that are not usually given on the joint.
One attempt to prevent injury to this part is to find shoes that fit your needs. Look for special shoes for running or fast walking. Usually this type of shoe the heel is not too high (flush with the front of the shoe) so that it can reduce the risk of injury to your foot.
* Knee Injuries
Could be one reason is that you sit too long in front of the computer and then do exercises that use a lot of leg muscle strength. Such as running or jumping. When the foot is unstable because it sits too long and waist muscles we are not too strong, then the training load will lead to your knees so that it can lead to injury.
Prevention, choose a movement where the hips and heels you can bend simultaneously, such as the lunge movement. This exercise works so that the knee is more stable and stronger.
* Lower Back Injury
One possible cause is muscle tension. Tense muscles can occur due to movement of the waist is too sudden or excessive beyond the power of these muscles. For example when you realize the sports you move too suddenly can lead to injury. This can also happen when you lift heavy loads.
Prevention, Do warm up before exercise to avoid all risk of injury, particularly lower back injuries. An example is by standing upright, feet apart. Bring your fingers in front, inhale, lift your hands with palms facing up. This view leads the eye to hand, push up and slowly lift your heel. Release the breath, and returned to its original position.
* Shoulder Injury
As many as 20 percent because of sports injuries occur in the shoulder, including the effect of one position, one vein, and muscle tension. Sports are prone to injuries such as tennis, swimming, weightlifting, baseball, and volleyball. Cause, excessive activity and movement is wrong in the shoulder area so that the tendons (tendons). Symptoms are pain, stiffness in the shoulder, sprained muscles, until the bones cracked.
Prevention, almost the same with the back injury prevention. You can perform the following movements, with woven fingers behind your head, keep elbows straight to the side with upper body upright. Pull both shoulder blades towards each other until they felt the withdrawal on the upper back and shoulder blades. Hold for 5 seconds then relax.
* Neck Injuries
The reason, the position of a strained neck and did not allow the occurrence of sore muscles flexible. As it happens when you sit for hours in front of the computer.
Prevention, do stretches for the neck muscles in a way, sit upright in a chair. The right hand holding on the bottom edge of the seat. Make sure the right shoulder is not moving. Right elbow slightly bent. Place the left palm on the right side of the head. Slowly pull your head to the left side (slightly forward) so that your left ear in front of left shoulder. Repeat until you feel a gentle tug on the back of the neck right, do it the opposite direction to stretch the neck to the left.
Prevention is always better than cure. You try to stretch or warm up when you will exercise. First identify the cause of injury that can interfere with your activities and find steps to avoid it.
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