3 Ways to Prevent Injuries Through Rest and Recovery

1. Schedule It In

Rest and recovery in sports is just as important as training. Without allowing the body to recuperate, you compromise performance. Make it a priority to prevent injuries through rest and recovery. You sacrifice form when muscles are tired, and you are more prone to injury. In weight training, make sure to only work body parts one or two days a week. You can train the stomach muscles and calves more often. Runners and swimmers especially need to incorporate rest into their training schedule. You should replenish glycogen storage to prepare for a long swim or run. You can use other methods of exercise such as yoga, pilates or stretching since you are not exerting the primary muscles you use in your chosen sport. You can test yourself for over training by taking your heart rate. An elevated heart rate indicates that the body is in a state of over training. Lethargy, irritability and sleepiness are also good reasons to skip your workout that day or at least cut it in half.

2. Wrapped For Rest

If an area is giving you trouble but you are still able to exercise, take some measures prevent a sports injury. Elevate the leg or arm as much as possible. Use heat and ice to promote healing and circulation. Wrap the area with a sports band to support it properly. If the area is not swollen, prepare it with some pre wrap and place some vertical strips of tape before encircling it with tape. Make sure not to wrap it too tightly. Use a figure eight configuration on ankles and elbows. Overlap each layer with an inch showing on the previous layer.

3. Snack Attack

Eat well on a consistent basis to prevent muscle, joint and ligament injury. Use high quality protein and mono unsaturated fats to support muscle growth and recovery. Eat vegetables, whole grain rice and whole wheat pasta to replenish glycogen storage. Drink plenty of water to lubricate the body properly. Injury is more likely when dehydrated. Consider using a good protein powder to supplement protein intake. Glucosamine, vitamin E and L-Taurine are excellent and safe supplements to promote recovery and proper joint and ligament strength. Creatine is the most tested and popular supplement among bodybuilders for promoting ATP production within the muscle cell itself. The energy in the muscle will help heal it as it grows from exertion in training.