Injuries in sports - prevention and treatment

The most common sports injuries include bruises and strains. With strength training in particular, the risk of pulling and tearing muscles from excessively heavy weights and too long training sessions is particularly high. Here are some tips to help prevent such injuries.

prevention

Warming up or stretching is extremely important before exercising. This should be known to everyone, but especially when training is too ambitious, the warm-up phase is often neglected in favor of longer training periods.

The warm-up serves as preparation for all muscle groups. This makes them more elastic, which effectively prevents injuries. The starting position for increased performance also improves automatically.

Start warming up slowly and gradually build up. If this is not done, over-acidification of the muscles can develop - the notorious sore muscles. The optimal body temperature for training is 39 ° C, which should be reached while warming up.

It is important that the warm-up time is closely related to the age of the person concerned. Here, fluctuations of 40 minutes are possible, whereby younger people can be ready to train in 5 minutes, whereas older people can take up to 45 minutes. Another important factor is the training level of the person concerned: Untrained people should not overdo it, especially in the beginning, otherwise premature fatigue due to intense warming up is likely.

After 40 minutes, the muscles are completely cold again, and you have to warm up again to continue training.

Help with injuries

If an injury to the muscle has already occurred, training must be interrupted immediately. The classic "grit your teeth and go through" is of no use here - on the contrary, the injury will in all probability even worsen.

The PECH rule offers a good starting point: Immediate break, ice (cooling), compression (pressure bandage) and elevation of the affected body part.

Special muscle ointments for injuries are best applied in the evening before going to bed. At night, the preparation has time to be absorbed into the skin and act on the injured muscle. During the day, depending on the part of the body, constant exertion would impair the effect. So it's a good idea to always have muscle ointment on hand. This saves going to the pharmacy and enables quick help. A tip on the side: Muscle ointment is the cheapest available from Billigmed. This portal offers an independent comparison of all drug suppliers.