“Moderation is key,” said orthopedic physical therapist Scott Cheatham, a professor of kinesiology at California State University, Dominguez Hills.
It’s also important to acclimate your body slowly to a given activity. “The only proven way to reduce your risk of repetitive soft tissue injury is to gradually increase your workout volume and intensity over time,” マシューズ 彼は言った.
A good rule of thumb: Don’t increase your workout volume more than 10% per week. And every four to eight weeks, give your body a rest by significantly reducing the volume and intensity of your workouts. “This ‘three steps forward, one step back’ approach requires discipline and isn’t always fun,” マシューズ 彼は言った, “but it’s the best way to make your body more resilient and durable.”
Cross-training is another good idea
, which the American Academy of Orthopaedic Surgeons endorses
. Since your body’s soft tissues are working in different ways or even resting when you bike versus swim or play tennis
, it’s an easy preventive measure
Diet, stress, sleep may increase risk, あまりにも
Avoiding soft tissue injuries isn’t necessarily all about training
, しかしながら. Research suggests major changes in your environment may affect your risk of injury
, あまりにも, Cheatham said
, といった poor nutrition, stress and lack of sleep
. If you get less than seven hours of sleep at night for more than two weeks
, your risk of musculoskeletal injury rises
1.7 タイムズ, found a 2021 調査 published in the journal Current Sports Medicine Reports
. So eat well
, get plenty of sleep and perhaps skip tough workouts when your stress levels are high
And what about stretching
, a post-workout meal and other practices have long been touted to help avoid injury
, yet there is no evidence to support these moves
, マシューズ 彼は言った. それでも, developing a strong core is always helpful
, said physical therapist Aime Maranan
, owner of Skillz Physical Therapy in Evanston
“If the muscles in your core aren’t strong enough to withstand hours of training, their strength will go down, then the stability of the spine will go down, and then your nerves and soft tissues will be irritated,” 彼女は言いました. “It’s a domino effect.”
Core exercises such as the plank are good
, 彼女は言いました, or holding the tabletop position
, where you lie on your back with your hips and knees at a 90-degree angle
. ザ・ quadruped is valuable
, あまりにも. This exercise involves getting onto your hands and knees
, contracting your core
, then alternating an extension of your right arm and left leg with an extension of your left arm and right leg
Yet these exercises have to be performed properly, or ironically, they could cause a soft issue injury. So consult with a professional before doing them on your own to ensure proper form. This could be your physical therapist, chiropractor, personal trainer or fitness instructor.
Take any injuries seriously
If you do get injured despite your best precautions, take it seriously. “Even when people realize they have a soft tissue injury, they often carry on with their program and whistle past the graveyard, hoping it gets better with time,” マシューズ 彼は言った. “More often than not, it just gets worse and worse until it hurts badly enough that the person simply can’t train due to the pain.”
Instead of ignoring that muscle or ligament strain, see a qualified health care provider and expect to spend a few weeks to a month or more recovering, depending on the severity of the injury, your age and other factors. Most importantly, complete your entire rehabilitation process so another injury doesn’t occur, Cheatham said. No stopping the minute you start feeling a little better.
A positive mindset is also key to a speedy recovery. “If you think you will not get any better, you will not get any better. If you think you will get injured again, you will get injured again,” Maranan said. “It starts with your mindset, then religiously doing your home exercises and your post-exercise recovery routine.” そして覚える, stay mindful to stay true to form.