How to Prevent Injuries


As a certified personal trainer with NASM, I train athletes at all levels. The main focus of my training is injury prevention. In my opinion, when an athlete gets injured and no contact takes place (non contact), it is tragic. It should never happen. An example of a non contact injury is when an athlete is running in one direction and plants to change direction; and when they plant, they tear their ACL. This comes from a lack of stability in the knee joint. And what is worse is that this scenario is all too common in the world of sports. I’d like to explain to all of you reading this some of the most important ingredients in the recipe for preventing injuries. 

First and foremost, in a program that is designed to prevent injury, the foundation has to be a proper, dynamic warmup. What is meant by dynamic warmup? Dynamic warmup simply means going through the exercises selected in an explosive, full range of motion tempo with little to no rest in between them. A main focus of the dynamic warmup should be the hips. Athletes tend to be very weak in the hips and weak hips lead to compensation in other joints which in turn leads to injuries. 

The next focus of your training program to prevent injuries is stabilization. Stabilization is one of those training techniques that is boring to train but if taken seriously, can be the difference between a injury that is career ending or just a minor setback. Stabilization focuses on the joints. When your joint stabilizes, it allows the muscles to function properly. When the muscles do what they are supposed to do, injuries are prevented. It’s when a muscle needs to do something that it’s not supposed to do that injuries occur. Stabilization can be trained by doing exercises on unstable surfaces such as an airex pad, bosu ball, dyna disks or simply standing on one foot. By forcing your joints to stabilize in an unstable environment, it improves the ability of your joints to stabilize when called upon. Makes sense right? 

Another way to work on preventing injuries is to focus on the isometric portion of the exercises. The Isometric portion of the exercises is 
the portion of the exercises where you pause before you begin the concentric ( positive ) portion. For example, when doing a pushup, the isometric portion is the hold when you lower yourself towards the floor and pause before pushing back up. By holding this position, you allow your joints to learn how to stabilize when needed and that plays a huge role in injury prevention. 

These 3 simple yet affective ways aid in your quest for an injury free career. Now, am I saying you will never get injured? Of course not. However, if you train to prevent injury, and you do get injured, your recovery time should be less due to the fact that your body is prepared from your training regiment. 

I hope this article helps you understand that you can do something to prevent injury. It might not be all the exciting exercises you see on tv or the newest fitness video, but, if you apply these principles on a consistent basis, it will not only help you prevent injuries but enhance performance

Train Hard but Train Safe!!


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Author: Piyawut Sutthiruk

Losing weight will keep you healthy and have a long life. Cheer Up!

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