연조직 손상을 피하는 방법, 전문가에 따르면

새로운 운동 프로그램을 시작하기 전에, 의사와 상담. 통증이 느껴지면 즉시 중지.

연조직 손상은 신체 활동을 하는 모든 사람의 골칫거리입니다.. 그들은 스포츠에서 가장 흔한 부상입니다, can be difficult to heal and often reoccur, 에 따르면 Sports Medicine Australia. Knowing how to help prevent them is key to staying healthy and active.

너의 soft tissues 지원하다, connect and surround your bones and internal organs, and include muscles, tendons, ligaments, fat, skin and blood vessels. The most common soft tissue injuries occur in the muscles, tendons and ligaments. Think injuries such as hamstring strains, tennis elbow or ankle sprains. These afflictions often happen while exercising or playing sports, although sometimes they occur from unknown incidents.
Soft tissue injuries are generally traumatic or repetitive. 그건, they can occur suddenlyrolling your ankle when you step off a curb, 예를 들면 — or from overuse. While traumatic injuries are the most dramatic, repetitive injuries are more common, said Mike Matthews, a personal trainer in Ocala, 플로리다, and host ofMuscle for Life,a popular fitness podcast.
    Repetitive soft tissue injuries occur when a tissue undergoes more damage than it can heal from over a period of time,” 매튜스가 말했다. “The ultimate cause of all repetitive soft tissue injuries is simply doing too much, too soon.
      To prevent a repetitive injury then, you need to take a measured approach to exercise and sports. Nix the weekend warrior approach in which you’re inactive all week, then run 15 마일 (24 킬로미터) on the weekend.
        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,” 매튜스가 말했다.
          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 backapproach requires discipline and isn’t always fun,” 매튜스가 말했다, “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 지지하다. 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, 너무

          Avoiding soft tissue injuries isn’t necessarily all about training, 하나. Research suggests major changes in your environment may affect your risk of injury, 너무, Cheatham said, 같은 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 타임스, found a 2021 연구 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? Stretching, warm-ups, a post-workout meal and other practices have long been touted to help avoid injury, yet there is no evidence to support these moves, 매튜스가 말했다. 아직도, developing a strong core is always helpful, said physical therapist Aime Maranan, owner of Skillz Physical Therapy in Evanston, 일리노이.
          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,” 그녀가 말했다. “It’s a domino effect.
          Core exercises such as the plank are good, 그녀가 말했다, or holding the tabletop position, where you lie on your back with your hips and knees at a 90-degree angle. 그만큼 quadruped is valuable, 너무. 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,” 매튜스가 말했다. “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. 가장 중요한 것은, 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.And remember, stay mindful to stay true to form.

            Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.

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