Injuries in connection with training often result from performing too much, too quickly and with little rest. Injury prevention training is important to avoid problems after improper loading and wear and tear over time. Stress injuries and wear and tear injuries are something that many people experience during their lives, and they range from minor temporary problems in the back to long-term and more serious problems in the back and neck.
Fortunately, there are good tips and exercises that can prevent and prevent injuries. This is extremely important for an active life without discomfort. It is important to prevent injuries regardless of age and physical condition. In conclusion, we would like to recommend simple exercises to prevent bad posture, which easily occurs in everyday life with very sedentary work.
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Injury prevention exercises
What is injury prevention training?
Have you experienced a pain that gradually gets worse? Either when you sit for a long time in the office or when you do certain exercises?
This can be counteracted by strength training , so that the musculature is strengthened and relieves stress on the skeleton and tendons. Many problems can be trained away with the right exercises. The most important thing is that you listen to your body and decide what treatment your injury requires, whether it is a doctor's visit or some injury prevention exercises.
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However, thinking, hearing or knowing that the risk of injury is reduced by doing the right exercises is not worth much if the exercises are not performed regularly in the training routine. Why exercise injury prevention?
If you work preventively against injuries, you will be able to get a body that is much better prepared for external influences. At the same time, the training is experienced more correctly, and the performance improves. Previous injuries are one of the biggest reasons for re-injury, so it is important to avoid the first injury. Therefore, it is important to emphasize that injury prevention training is important both for beginners and athletes.
Regularly performing injury prevention exercises reduces the risk of injury by around 50%. Regular and structured warm-up exercises are a simple way to invest in both health and performance. Varied warm-up programs with strength, jumping and balance have been shown to both reduce the risk of injury and improve the athlete's physical performance.
How to prevent stress injury?
Injury prevention exercises should try to prevent stress injuries , and are something everyone should include in their training program. What you should train depends a lot on where the problems arise, and in principle all movement is injury-preventive, unless you train incorrectly. The most common problems are found in the back, ankle and knee.
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Injury prevention exercises for the back
Large parts of the population get back problems at some point in their lives. This is mainly due to weak supporting muscles along the spine. Such weakness can cause pain and less stability in the lower back. In addition, you may become more prone to injuries in connection with training. Exercises that strengthen the lower back help to reduce or prevent back pain . Such exercises also activate the core muscles and reduce stiffness .
Seat height
The exercise strengthens the gluteal muscle , which is the strongest and largest muscle in the seat, but also one of the most important muscles in the body. The gluteal muscle provides support and stability to the lower back and prevents back problems .
How to perform the exercise:
- Lie on the floor and bend your knees, place your feet flat on the floor hip-width apart.
- Press your feet into the floor, keeping your arms at your sides.
- Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
- Tighten the glutes. The shoulders must lie flat against the floor at all times.
- Lower your hips and rest for a few seconds.
Perform the exercise in 3 sets of 15 repetitions and 1 minute rest between sets.
Plank
This exercise strengthens the core muscles at the same time as it builds static strength in both arms and legs.
How to perform the exercise:
- Stand on your toes with a 90 degree bend in your elbows.
- Find the neutral position in the back and pelvis.
- Pull the navel gently towards the spine.
Perform the exercise for 4 sets of 10-15 seconds, and 1 minute rest between sets.
