5 самых частых спортивных травм. Как их избежать?

При выполнении упражнений всегда есть риск получить травму. От этого
никто не застрахован. Некоторые травмы затрудняют развитие вашей
физической формы, а иногда на продолжительный срок лишают
возможности тренироваться. Здесь стоит вспомнить старую поговорку:
«Легче предупредить болезнь, чем вылечить».

Поэтому вместо того
чтобы травмироваться, работайте с тренером. Очень важно, чтобы рядом был человек, который
объяснит, как правильно выполнять упражнение и что делать. Поэтому
лучше потратить деньги на услуги тренера, чем потом вложить еще
больше в свое лечение из-за неправильной техники в упражнении.

Травмы ног и лодыжек
Многие из нас проводят большую часть времени перед компьютерами
как на учебе, так и на работе. А по вечерам мы надеваем кроссовки и
напрягаем ноги так, что они не справляются с нагрузкой. Это происходит
из-за того, что в кроссовках пятка находится выше пальцев. Поэтому
пальцы принимают на себя основную нагрузку. Любой толчок или удар в
этом положении может привести к травме лодыжки/ноги.
Чтобы этого избежать, подбирайте обувь с низким каблуком. Лодыжка
должна находиться примерно на одном уровне с пальцами. Можно
присмотреться к теннисным кроссовкам или обуви для ходьбы.

Травмы коленей
Чаще всего травмы колена происходят из-за выполнения приседа после
кардиотренировки.
Здесь следует помнить о нескольких вещах. Прежде чем выполнять
присед, забудьте о своем эго: никогда не берите вес, который не сможете
осилить. Никогда не нагружайте ноги без разминочного подхода. И
последнее, но не менее важное: никогда не разгибайте колени до упора
во время упражнений на ноги.

Травмы поясницы
Травму поясницы можно заработать, если опускаться слишком низко во
время приседа или при неправильном выполнении становой тяги.
Основная причина болей в пояснице заключается в перенапряжении
мышц.
Чтобы избежать этого, нужно укреплять центр тела. Если вы хотите
выполнять комплексные упражнения вроде приседа или становой тяги, то
следует тренироваться как минимум 3 дня в неделю, чтобы развить
достаточно сильное тело. И, разумеется, никогда не поднимайте вес, с
которым не сможете справиться.

Травмы плеча
Здесь чаще всего травмируются мышцы плечевого пояса. Вам нужно
выполнять вращение в плечевых суставах наружу, чтобы сбалансировать
плечи. Самое известное упражнение для этого — тяги на низком блоке.
Встаньте рядом с тренажером и повернитесь к нему той рукой, которую
будете тренировать. Согните локоть под углом 90°. Теперь поворачивайте
руку вовнутрь и обратно, подтягивая ее к животу.

Травмы шеи
Очень часто травма шеи возникает из-за неправильного положения тела
во время упражнения.
Поэтому всегда сохраняйте правильную позу. По возможности
поддерживайте шею в упражнениях, располагая руки за головой. И
укрепляйте мышцы шеи. Для этого чаще выполняйте обратные шраги.

Следующая запись
Травмы локтевого сустава

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