Ways to Prevent Injury
If you’ve been following me on Instagram then you will know that I injured my lower back about 4 weeks ago. Well much to my dismay, I am still not recovered and things don’t seem to be getting any better. Now, I’ve pulled my back a couple times in the past but I’ve usually recovered in about a week or two. This time around, I’ve going to the physical therapist and I seem to have a pinch in my piriformis muscle. It just doesn’t seem to heal and I am starting to think there is more to this injury than I thought. Hopefully, by the time this post goes out I will know my answers and can share with you all.
However, there are some things you can do to prevent any injury and having this happen to you. I was going 2 weeks without working out, then I was cleared to only do upper body and now I was told to STOP working out again…ugh! The thing with injuries is that in the beginning we do everything we can to get better, then as time passes we start to fall off track until we just stop. I am a perfect example of this. I have seen a bunch of therapists, chiropractors, massage therapists and they have all advised on the same thing ….STRETCH!
I know, I hate stretching! But unfortunately, its as important (if not more) than your actual workout. Before a workout, you want to perform dynamic stretches which are those that have movement and aren’t just held in place. You want to do this before a workout because your muscles are not warmed up yet. So think of your muscles as an elastic band. When you first use an elastic band it barely has any stretch. The more you pull on it the more chances you have of it breaking.
After your workout is when you will do your static stretching and hold each move for about 30 seconds. Usually, I base my stretches on the body part I worked out. If you worked out your upper body then you will focus more of your stretching on that. However, you will always want to stretch your hips and hamstrings which tend to get tight and are the major causes of knee and back injuries.
Another thing you can do to prevent injury is to foam roll. This allows for self-myofascial release (Fascia is an internal connective tissue that wraps around organs, providing support and holding parts together. It has the appearance of a very thin spider web, connecting layers of muscle and surrounding all internal body tissues.). I did an entire blog post here on it.
The last and final thing is to LISTEN TO YOUR BODY! I wish I would’ve done this this time when I got injured. Your body will tell you when it's fatigued, in pain or mentally drained. So be smart about it. If you are feeling some sort of pain STOP!
Have you ever been injured? If so, how long was your recovery?