Prevention of Muscle Injury
Four Steps to Take to Prevent Muscle Strains and Tears
Muscle strains are common for both serious athletes and weekend warriors alike. These four preventative steps can keep you in the game, and off the injured list.
Anyone who exercises or participates in sports has probably suffered from at least one muscle injury. The most common form of muscle injury is muscle strain, where fibers within the muscle are damaged. Muscle strains can be mild, moderate, or severe, sometime referred to as Grade 1, Grade 2, or Grade 3 strains. Simple or uncomplicated strains are treated immediately with the usual “RICE” protocol (Rest, Ice, Compression and Elevation). The most severe form of muscle injury is a complete muscle tear, which requires surgical repair. Following the initial treatment period, rest is generally prescribed for most muscle strains. Unfortunately, this means missing anywhere from 2 to 8 weeks of activity, depending on the severity of the injury.
Muscle injuries can be prevented, however, by taking a few simple preventative steps:
- Following a proper warm up routine
- Stretch
- Supplement with recovery drinks during extended exercise periods
- Follow a proper cool down routine
Follow a proper warm up routine
A warm up routing should consist of mild to moderate cardiovascular type of exercise, with a gradual increase in intensity, until the individual reaches about 70% of maximum predicted heart rate. The warm up should last for 5-10 minutes. The purpose of the warm up is to slightly raise the temperature of the muscles and tendons of the body by 1-2 degrees. This rise in muscle temperature leads to improved extensibility of muscle and tendons, which in turn, improves muscle function, and decreases the risk for muscle injury. The warm up also increases blood flow to the muscle, further improving muscle function.
Stretch
Stretching should always follow the warm up. Stretching a cold muscle may, in fact, increase, rather than decrease the risk of injury. After the 5-10 minute warm up, all major muscle groups (neck, chest, back, arms and legs) should be stretched. Technique is paramount. Stretches should be performed using slow gradual movement. Using a “bouncing” motion during a stretch may lead to muscle or tendon injury.
Supplement with recovery drinks during extended exercise periods
Prolonged periods of exercise (greater than 45 minutes) can lead to depletion of energy stores from muscle. This leaves the muscles at risk for injury secondary to fatigue. Proper hydration with a sports drink after 30 to 45 minutes will help rapidly replenish muscle fuel, and allow for continued optimized muscle function.
Follow a proper cool down routine
Although often neglected, a post exercise cool down can help reduce future injury. After strenuous exercise, muscle tissue temperature is slightly above resting normal temperature. This makes the post-exercise period another good time to stretch. A post exercise stretching regimen will help maintain flexibility, reducing the risk of future muscle and tendon injury.
Source: PhysioRoom.com
