Injury prevention is one of the most important components of proper training. When you start exercising after a break, you should take into account the specifics of the injuries you have already sustained. This is relevant not only in professional sports, but also in amateur sports. Beginning athletes ignore the rules of getting into a training regimen after a break and can acquire serious health problems.

Preventing Injuries When Entering Regular Training

It is advisable to see a doctor immediately after getting injured. He will prescribe effective treatment and tell you what loads are indicated after recovery. Also a sports traumatologist deals with this.

Injury prevention includes:

• The physiological aspect. Preparing the body for the usual loads and their increase. After a long break, you need to start with the minimum, but try to ensure the maximum possible duration (without compromising your health).
• The psychological aspect. Relevant for professionals and amateurs. During the recovery time the results achieved could be lost. The need to start all over again affects the mood and motivation.

To start going to the gym only after a full recovery from the injury. Moderate exertion is indicated during the rehabilitation period, but it is determined only by the attending physician. It is categorically impossible:

• Exercise through pain or buy it with painkillers. They interfere with the adequate perception of the load.
• Go right back to the old regime even if you have a successful recovery. Allow a few sessions to get used to it.
• Load the injured area and make the same mistakes that led to the injury.

It is clear that if you have knee injuries, you should not run, and if you have back pain, you should not load it. If you violate TB and exercise technique you can get re-injured. So it turns into a chronic one and becomes incurable. In this case it is better to under-work than to overwork.

The load program should be adjusted: intensive exercises on the injured area should be removed, and all muscles and zones should be stimulated. The first times it is recommended to work only under the control of a coach. He will also help you choose a program that facilitates recovery.

The least traumatic sports

After serious injuries, doctors advise choosing the simplest loads. The top 3 include:

• Walking. Activates many muscle groups and trains endurance. You can walk with support or uphill. A slight slope creates a treadmill effect. In this case, the legs are protected from shock loads. Important: the correct technique of performance, comfortable shoes.
• Riding a bicycle. Strengthens the cardiovascular system and gives a good load on the muscles. It is not necessary to ride long distances right away, it is better to start with walking distances. After riding, it is recommended to give more time to stretching.
• Swimming. A gentle training regimen even for serious injuries. Water protects muscles from stress, makes movements smooth. During classes, endurance and breathing are trained, and almost all muscles work.

Reasonable exercise during rehabilitation is also a kind of injury prevention. They must not contradict the doctor’s instructions. You should also do therapeutic exercises. If any exercise is contraindicated for an injury, exercise is strictly forbidden!

A chronic injury can serve as a contraindication to sports in general. Even in the pursuit of achievement and victory do not forget about health.

How to train after the injury: useful tips

When rehabilitating, pay attention to nutrition and daily regimen. Take medications and vitamins prescribed by the doctor, attend all procedures. Massage can be extremely useful – it helps warm up the muscles, joints, stimulates blood circulation.

Do therapeutic exercise. Yes, these exercises seem childish after your results in the gym. But the exercises are designed to support your muscles during recovery. It is an excellent step to get back in shape without harming your health.

Already in the gym, extend the warm-up time, gradually increasing the main load. After an injury you should warm up more thoroughly. Do not forget about stretching after strength exercises. Ask for insurance if you are not sure you can handle the weight or load yourself. Your coach should be there to support you. Talk to him or her about injury prevention.

If you don’t know how to recover on your own, go to special centers, a sports traumatologist. Be prepared to work for a long time and don’t expect high results for a while after a break.

The support of your loved ones is also important. Remember that successful rehabilitation depends on the athlete and his environment. It is better to consult specialists than to try to choose the right regimen on your own by trial and error.