Methods to Prevention Muscle Injuries

Incorrect Training Methods

Most muscle and joint injuries are due to incorrect training methods. The athlete does not allow adequate recovery after a period of training or does not stop exercise  when appears the pain.


Each time you force the muscles in intensive training, some muscle fibers are injured and others consume the available energy that is stored as glycogen. It takes more than two days to heal, and the fibers to replace glycogen.

Since only undamaged fibers operate appropriately, the intensive training periods require very frecuent require finally a comparable work by fewer healthy fibers, increasing   probability   injuries.

Consequently, it can prevent chronic injuries with an interval of at least two days between periods of intensive training, or alternating those who forcing different body parts.

Many   programs   alternate training a day of intensive training with one light workout. There is no mention in these cases mssage, being among other things that help blood circulation.


Structural abnormalities.
Structural abnormalities can make a person prone to a sports injury by an uneven effort of various body parts. For example, when the legs are unequal in length, is exerted a higher force on the hip and knee of the leg longer.

Another biomechanical factor that causes most injuries of the foot, leg and hip is excessive pronation.


Weakness of muscles, tendons and ligaments.
The muscles, tendons and ligaments tear when are subjected to superior  strain to their intrinsic strength. For example, you may be injured if they are too weak or stiff to the exercise you are trying to practice. The joints are more prone to injury when the muscles and ligaments that support them are weak, such as after a sprain.


Strengthening exercises help prevent injuries. Regular exercise does not increase muscle or strengthen significantly. The only way to build muscles is to exercise them against further resistance progressively, as a practice one sport increasingly its intense, lifting weights and each time increase more weight, or use special    strengthening machines.

Rehabilitation exercises to strengthen the muscles and tendons that are already healthy are generally lifting or pushing against resistance elements,maximum on alternate days.

Note: Before doing any exercise always do a warm muscle thus to avoid any type of injury.