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Staying Safe While Working Out

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Staying Safe While Working Out | AICA OrthopedicsWhen the body endures repetitive stress, injury is likely. To prevent injuries as an endurance athlete, it is essential to fuel the body with proper nutrients and allowing proper cool down after an intense workout. By engaging in these practices, the risk of injury greatly decreases.

Reduce The Risk of Injury

Nutrition and hydration

To achieve peak performance as an athlete, fueling the body with proper nutrients and hydrating is essential. A diet consisting of carbohydrates and protein with less than 30 percent coming from fat is ideal for a training athlete. Aside from fueling the body with the proper amount of food, athletes need to be mindful of fluid balances.

Losing 2 lbs of water should be replaced to ensure proper blood flow to the working muscles. Hydrating the body should occur before working out as well as the duration of the workout. Following the workout regime, the body should be refueled 15 to 30 minutes after the workout.

Stretching

To prevent injury, stretching before a work out is essential. Upon completing a workout, a cool-down stretching regime is also helpful to avoid injury. When stretching, it is critical to hold the stretch and avoid bouncing while holding the stretch for about 30 to 60 seconds.

Warm-up and cool-down before and after training

To increase blood flow, warming up before a workout can help increase blood flow to the muscle groups that are about to be worked on. Jogging or cycling for 10-15 minutes is a beneficial warm-up or cool down for most workouts.

Changing routine

Although you may wish to focus on one part of the body, it is important to avoid overusing a single muscle group. To get the most out of your workout, implement endurance activities into your strength training to avoid causing excess fatigue, which can lead to injury. Strength training should focus on all muscle groups, especially those of the posterior chain (glutes, hamstrings, and lower back) and core.

Progressively increase intensity

When beginning strength training, it is best to pace yourself and gradually work yourself into a new regime. When the muscle groups begin to tire, the surrounding structures such as bones and joints endure extra stress and leave you open for potential injury. Gradually increase your level of activity by 10 percent each week.

The body will adapt to change, and injury will be less likely as the body will not be overworked. To see the change, document your progress in a journal so you can watch your growth and know exactly what your athletic abilities are.

Rest and recover

When striving to reach peak performance, rest and mental breaks are essential for success. Athletes should allow themselves a rest day every 7 to 10 days of training to avoid overuse of muscle groups. Sleep is also essential for success as an athlete should get 8 to 9 hours of sleep a night to optimize recovery and to help prepare for the next day.

The key to avoiding injuries is to develop and follow a robust prevention regimen focused on the elements highlighted above. Listen to your body; avoid pushing it beyond its ability to recover. However, when injuries occur, you must seek treatment.

Our Chiropractors Can Help

The body is capable of achieving a high level of fitness, but if not done properly, injury can occur. To avoid injury or if an injury has occurred to the body, seeking care from one of the Atlanta chiropractors at AICA Orthopedics is a step that can help reach your fitness goals. Contact our practice today at (404) 855-2141 for an appointment!

Reviews

6,614 Reviews from our Amazing patients

I’ve had a wonderful experience at AICA. The customer service is fantastic. The doctors and office staff were very caring and understanding of my situation. I’d highly recommend them to anyone!
Jordan C.
Jonesboro, GA
Thank you so much for the assistance! My back has never felt better, if you're ever in an accident and need healing this is the place to go!
Ryan M.
Jonesboro, GA
Love the atmosphere. Very relaxing. Everyone there gets 5 stars as far as I'm concerned. Excellent facility. Would definitely recommend.
Cassandra A.
Jonesboro, GA
Yesterday was my last day at AICA College Park since my accident in December, there is so much to say about the people who work here and the level of customer service, care, attention, friendliness, and overall amazing atmosphere that they provide. Location is perfect in College Park, right off the highway and in a small plaza with plenty of parking. The entire staff, from the front desk girls, to the physical therapy girls, to the chiros, and the medical team are AMAZING! I feel like I just lost my friends not being able to visit them twice a week every week. I will definitely miss coming here. All the smiles and warm welcomes received. The physical therapy - asking about my day, if everything is okay and helping my back and neck get better. I had the pleasure of having Dr. Hector as my chiropractor, he is awesome, was very helpful in the healing process and also a native Spanish speaker which is a plus for those of us who do speak Spanish. Before coming to AICA, I tried another injury clinic in ATL and walked out after 5 mins - so impersonal and cold. I am so glad that I found AICA in College Park. Trust me, if you are injured and need some healing and TLC you NEED to come to this clinic! Highly recommend to everyone. Thank you again to the guys and girls at AICA - xo Ms. Colon
Francheska Colon
College Park, GA
WOW, THIS IS AN AMAZING PLACE OF BUSINESS FROM THE RECEPTION DESK TO THE DOCTORS OFFICE AND TREATMENT ROOM. I RECEIVED THE BEST CARE AND INFORMATION CONCERNING MY INJURIES. EXCELLENT SERVICE. I WILL BE BACK. I RECOMMEND THIS BUSINESS.
Sherille Gayle
College Park, GA
The ladies at Aica are very helpful and nice, I really enjoyed my visits to the office personally I’m going to refer friends in the near future.
Marco Starr
College Park, GA
Great service and treatment.
Chicolla Berry
College Park, GA
Very professional group and excellent teamwork
Earnestine Moss
Lawrenceville, GA