8 Guidelines To Resume Sports Without Injuring Yourself

After the vacation break, many people resume their sport as if only a day had passed since the last time they practiced it, it is in these cases that injuries may appear. Any circumstance that interrupts the sports routine must be taken into account. The longer it has been, the more likely you are to be injured if certain steps are not followed.

1. Get a checkup. I advise you to go to a professional (physio, osteopath or other) at least once before resuming the exercise. Each body has its biodynamic characteristics. With a checkup, you can work out any misalignment and prevent injury in both the short and long term.
2. Wear good shoes. After the checkup, you will know what your biodynamic characteristics are and you will be able to choose the optimal one for you. It is important, especially if you are going to run.
3. Don’t forget about stretching. They are basic. The musculature, after a period of inactivity, weakens and loses its effectiveness. Also that of the heart. In addition, myofascial retractions occur that trap the skeleton and the muscles adapt to the most common postures. Stretching will counteract this and reduce stress on muscles and joints during exercise.
4. It begins with a warm-up. When it comes to exercising, do a gentle, low-intensity practice. This will warm up your body, but also your mind, helping you focus and exercise more precisely.
5. Advance gradually. It starts gradually, both in time and intensity. You cannot expect to resume exercise at the same level that you left it at. The body has its rhythms.
6. Chill. When done, repeat the gentle activity. This way you will eliminate the metabolites accumulated in the muscles through the lymphatic system and fresh nutrients will be able to arrive to satisfy the cellular demand of the moment. Then stretch to reduce muscle tone and loosen the fasciae.
7. Hydrate yourself You must hydrate during and after physical practice, also so that the joints are lubricated.
8. Eat well. Eat plenty of vegetables and fruit and don’t forget protein for muscle regeneration. Ideally, put yourself in the hands of a nutritionist.