When Planning On Injuries Prevention Program For Runners, The General Principles of Training and Sports Planning Must be taken into account, and muscular strength and coordination must be taken into account. Many of these aspects are developed in the main part of the training session and others, as we will see, in the beginning, or the end of this session.
Several injuries, Such as Tendinopathies or Stress Fractures, Occur due to Overuse, ie, Small and Repeated Trauma. These were manifested with Progressive Pain, which often arises from sports practice. With the passage of time the pain also appears during the run, and then installed before, during and after the activity.
Also, the injuries can be by an acute mechanism, as they are the tears and the sprains. In these cases, the trauma causes the athlete to perceive the pain from the moment the injury occurs. Although overuse and acute injuries have a particular pattern, with different risk factors and causes, the main common prevention activities that should be present in the training session are warm-up and return To calm
The warm-up consists of a series of exercises to prepare the athlete for the competition or the subsequent training and will depend on the type of sport, the level of competition and the age of the athlete. It must incorporate the muscular groups and the activities that will be required in the practice of the sport. The intensity should start at a low level and gradually increase until reaching a level of intensity suitable for training or competition. For most athletes, 15 minutes is enough. However, in a cold climate, the duration should be longer.
Proper entry into heat should work in Three Different Areas:
- Aerobic Exercise Increases Body Temperature and achieve cardiovascular activation
- Stretching of Muscle Groups that will be needed in running (Quadriceps, Ischia, Thigh Adductors, Calf)
- Activity that Incorporates the technical movements similar to those that will be used in the run (Skipping, Galloping, Jumping)
Stretches are widely used by athletes before exercise and competition because they are useful for injury prevention and for improving sports performance. Methods, stretching techniques and nomenclature has varied over the years but can be classically divided into three categories: static, ballistic, and proprioceptive neuromuscular facilitation (PNF). In static stretching, a position is maintained for a variable period of time, while the ballistic one consists of rebounding beyond the normal range of movement of the joint and in the PNF prior to stretching triggering inhibitory reflexes that produce relaxation muscular.
In the warm-up, high-intensity and/or long-duration stretches are not recommended, since they stimulate the proprioceptors (receptors located in the joints and muscles), which favor relaxation of the muscle, which limits the capacity To develop strength and speed. Therefore, it is advisable to limit the stretches to 6 seconds, arriving in 3 seconds slowly to the desired position and then 3 static seconds. It is also suggested to stretch between four and five times each muscle group, but not consecutively but alternating with different muscle groups.
Back To The Calm
The return to calm aims to reduce the heart rate and breathing, as well as restore the physiological systems to the state of rest. It is performed by gentle exercises after physical activity and includes 5-10 minutes of slow cardiovascular activity (gentle jogging or walking) and 5-10 minutes of gentle stretching, lasting for about 12 seconds in each position, static And combined with slow joint motion.