A torn muscle fiber is a common injury to people who play sports, but some tricks can help you prevent this condition and so you can protect your body at all times. In this article, we will offer you a list of tips to prevent a torn muscle fiber. These are tips that you can easily include in your routine and that, thus, you can exercise more safely.
How to prevent a muscle tear?
When we talk about a muscle tear or muscle fiber tear, we are referring to an injury that takes place in a part of the muscle. Normally, they appear in the muscles we use more commonly, either because of our life habits or because we practice a specific type of sports discipline.
It is a very frequent injury and can leave you prostrate in bed for several weeks, so it is interesting to know how you can prevent a muscle tear with simple habits in our day-to-day. For this reason, here we leave you a list of the best tips you can take into account if you want to protect your muscles to the fullest:
1. Work on muscle toning. People who practice a specific sport, in addition to exercising, should strengthen the muscles involved during the exercise. This way, the muscles will be much better prepared, stronger, and protected from these types of injuries.
2. Warm-up and stretching. One of the most basic tips for preventing muscle tears is to relax your muscles before and after training. Warming up will help prepare your body for exercise, and stretching at the end is essential to relax your body and help your muscles relax as well.
3. The importance of rest. It is not at all recommended that you train daily, in fact, physical health experts recommend that you train at intervals: one day yes, one day no. In this way, you let your muscles rest 24 hours and thus reduce the risk of tears or injuries.
4. The importance of diet. To have strong and healthy muscles, nothing better than betting on a healthy diet and that, in addition, has a good contribution of protein of high biological value. Among this group of foods, we highlight legumes (such as oats or lentils), as well as eggs, meat, and fish. Omega-3 fatty acids are also essential for good muscle function.
5. Food supplements. If you are a professional coach or train very often, betting on vitamin C and E supplements is ideal to get your muscle fibers recovered and the inflammations that may exist because of the sport slow down.
6. The hydration. Of course, if you have dehydrated muscles, there will be an increased risk of muscle fiber tears, so you have to drink water, at least 2 liters a day. If you’re an athlete, it’s recommended to increase your fluid intake because your fluid consumption is higher.
7. Trains progressively. To prevent muscle fiber tears, it’s important not to overexert your body. To achieve this, there’s nothing better than training tailored to your abilities and gradually increasing the intensity. Going from zero to 100 is a serious risk to your overall health.
8. The importance of sports material. And finally, you must come in with good material. Choosing footwear is, above all, essential for your body to function well and avoid conditions such as overloads.
Bibliography
Garcia Soidan, J. L., & Arufe Giráldez, V. (2003). Analysis of the most frequent injuries in speed tests, medium bottom, and bottom.
Madrazo De Tomás, R. (2016). Effectiveness of early mobilization against immobilization in fiber breaks in the ischioperoneotibial muscle.
Diaz, F. J. (2006). Muscle injuries in sport.( Muscular injuries in sport). RICYDE. International Journal of Sports Sciences. doi: 10.5232/ricyde, 2(3), 55-67.