Injuries, and Preventing Injuries
Alright as you all know Injuries happen, but there are lots of ways to prevent them and help them to heal.
When you do have an injury REST!!! your body needs rest, i am the worst one to teach this cause i hate not working out, but in order to get better let the muscles, bones, nerves, and ligaments heal. Even if you just get to the gym and you feel your shoulder hurting, stay away from it. Do lower body and switch it up and give it rest.
Stretch, Strecth, Strecth, that is the best way to prevent 95% of all gym injuries. The warm-ups that are provided are to do AFTER you stretch. Do full body stretches, legs, back, shoulers arms, calves, all of them. because when you do High Impact workouts your using other muscles that you think you have used, but prob haven't.
When you do have an injury REST!!! your body needs rest, i am the worst one to teach this cause i hate not working out, but in order to get better let the muscles, bones, nerves, and ligaments heal. Even if you just get to the gym and you feel your shoulder hurting, stay away from it. Do lower body and switch it up and give it rest.
Stretch, Strecth, Strecth, that is the best way to prevent 95% of all gym injuries. The warm-ups that are provided are to do AFTER you stretch. Do full body stretches, legs, back, shoulers arms, calves, all of them. because when you do High Impact workouts your using other muscles that you think you have used, but prob haven't.
Replies to This Discussion
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Permalink Reply by Mike Hussle on -
solid advice. one note- stretching directly prior/post workout, use dynamic, not static. static stretches are great, just use them separately in the day.
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Permalink Reply by Nicholas Crucet on -
Can you explain the difference between dynamic and static stretching. I always resort to basic stretching.
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Permalink Reply by G-rod ~NFQ~ on -
Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 10-30 seconds. During this holding period or directly afterwards, participants may feel a mild discomfort or warm sensation in the muscles. Static stretching exercises involve specialized tension receptors in our muscles. When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length. There is doubt over the effectiveness of static stretching, with some circles of sport strongly recommending against it.
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. Anything beyond this range of motion becomes ballistic stretching.
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Permalink Reply by Dan Donche on -
Some more stuff on stretching (until I can get our stretching article back up):
Most injuries occur to the joints, not the muscles, which is why we recommend dynamic stretching before your workout, instead of static stretching. When you do hit the static stretching (off days are awesome for this), warm-up with light cals first to get your blood pumping, then stretch. It's not good to stretch cold muscles.
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Permalink Reply by Dan Donche on
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Minor Wrist Injury Subs
If you have a minor wrist injury, such that things like pushups hurt too bad to be effective, try doing them with parallettes or pushup bars. This will take some of the pressure off the wrist. If it still hurts too bad, you need to avoid stuff like this for a while longer.
For pushing movements overhead, like OH Press, Push Press, Thrusters, etc. try using a medicine ball instead of a barbell. Since the mb probably weighs a lot less than the barbell, I recommend subbing any type of OH Press for Wall Ball Shots, to get that extra stimulus, unless catching the ball is too much, then just sub the bar out for the mb exactly as-is.
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Permalink Reply by G-rod ~NFQ~ on
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good point, your wrist are used more than people think. if i sprain or twist it wrong i always tape it. better safe than sorry!
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Permalink Reply by Dan Donche on
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Oh yeah, I always use tape. And get the pre-wrap too, muy bueno!
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Permalink Reply by Mike Hussle on
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I also wanted to talk a bit about preventing injury/overtraining syndrome through getting the right amount of sleep. Everybody says 8 hours, from what I've heard I gather that at PJ Indoc they get 7.5 hours on a typical day. The important thing is to get enough for recovery from workouts. Without that, you're being stupid. You'll lose muscle mass and slide backwards in performance.
My question for other guys is this: I know that doing without sleep is a good and necessary form of discipline, but how much, and how often before it becomes detrimental?
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Permalink Reply by G-rod ~NFQ~ on
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mike, in my opinion i think that everyones body will be different. Like for example, my job (firefighter) and say and office worker do our days work and the same workout. i will need more rest then the office worker because i have been working all day. also its not all about sleep either. REST is very important. sit back watch tv, put a movie in, relax.
but everyone is different and some people's body recover faster than others. you just have to find what is best for you. try 8 hours for 2-3 weeks. then try 6, then try 9. i mean see how your body reacts.
personally im a beast i get 3-6 hours of sleep a night and still bust @$$ in all my workouts, but thats just me lol jk. i need about 6-9 hours on days that i do DC's and muscle group exercises. and then on just DC's or just muscle group, ill only need 5-7.
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Permalink Reply by Dan Donche on
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Agreed. Another thing to remember is it may not even be a set "number" of hours on any given night, consistently. You have to listen to your body. If you sleep too much you'll be groggy and lethargic. If you sleep too little, same thing. You lose mental focus, energy, strength, etc. If you sleep the right amount, you have energy and you're alive. You're focused. That's how you know you're doing it right. Depending on the circumstances, lack of sleep is just a part of life, like when you're out on a mission. One thing I suggest: never actually try to train for sleep deprivation, like to prepare for something. That's unnecessary. There's no reason to train for that, or even for dealing with less food. You either deal with it when it comes up or you don't.
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