Wellness is a marathon – News
Experts share tips for avoiding injury as you begin your journey to better health
It is that time of year when more and more residents are choosing to get involved in sporting activities or join a gym in an attempt to take control of their lifestyle, maintain their health and achieve their ideal figure.
While we are drawn to the idea of ââparticipating in community marathons, group exercises, or fun games, especially as the weather improves, we tend to put ourselves at risk for injury simply. due to neglect or poor preparation before starting a new hobby.
Common sports injuries
According to Amna Malik Usman, a certified physiotherapist at the Pure European and Chiropractic Center in Dubai, some of the most common training injuries are: shin splints due to overloaded lower front leg muscles and poor arch; knee pain or more specifically, patellofemoral pain syndrome caused by misalignment of the knee during weight training; and rotator cuff injury from improper form and repetitive overhead movements.
âMany also suffer from lower back pain caused by intense training and a tennis elbow caused by sudden twisting or excessive flexing of the wrist that results in tendon injury. The word ‘injury’ is enough to instill fear and create a lack of confidence in the hearts of any active or inactive person and athlete, âshe adds. If left untreated, it could lead to other long-term complications.
To reduce the risk and enjoy a comfortable experience, here are a few things to note:
Spend time on warm-ups (and cool-downs!)
A warm-up of at least five to 10 minutes increases blood flow and oxygen to the muscles, which increases flexibility. This means that your body will be able to take more load at ease while significantly reducing the risk of cramps, sprains, and other injuries.
âOne of the common mistakes people make is that people jump straight into an activity or lift free weights without a proper warm-up. It is very important to prepare your muscles, joints and cardiovascular system before doing strenuous exercises like lifting weights, âsays Ivan Vasiucovici, Dubai-based certified sports coach and personal trainer at Warehouse Gym, who participated in strength training. and weight training. for over 13 years.
Likewise, cool off with stretching or a light walk after activities. It gives the body a chance to gradually bring the heart rate to a resting rate and stabilizes blood pressure and body temperature. It also prevents cramps and overnight headaches caused by increased pressure.
Invest in the right equipment
Vasiucovici emphasizes that investing in the right sports clothing and equipment should be on the same page as the mindset of getting in shape. Properly fitting equipment improves performance, gives you more value for the time and effort you put into each sport, increases stability, and protects the body from stress and strain. Shoes, in particular, play an important role, especially when it comes to weight training.
âSometimes I see people doing slipper squats, which is very dangerous,â he adds. This makes your feet vulnerable to bruises, cuts and accidents. Compared to regular sneakers, athletic shoes are ideal because they are designed to distribute body weight, cushion blows and provide stability.
Focus on prevention and health management
It is important to follow the right form or technique in sports – from maintaining posture to breathing rhythm and overall coordination.
âSport is not just about having a good physique. It also helps you stay strong physically and mentally, âsays Vasiucovici. This is why it emphasizes good recovery in the event of an injury. This means getting good sleep, eating well, getting enough rest between your sessions, lots of stretching, and physical therapy at least twice a month.
Usman adds, âPhysiotherapists are trained to treat these injuries with proper form and a selection of exercises that not only help manage pain, but also strengthen the affected areas of your body, help you better understand your injury and avoid any future. injuries. “
Vasiucovici also advises to sign up for regular check-ups.
âPeople tend to wait until they start to feel pain or other issues with their body. I recommend getting a full checkup every six months, as well as hormonal and blood tests, âhe says.
If you are starting or returning to a sport after a long break, start with a very low intensity training and then gradually increase the number of sessions, intensity and frequency.
âRemember wellness is a marathon, not a sprint. If you want to play sports or exercise for a long time, you have to train smart, âsays Vasiucovici.