The sedentary life that today reigns in our way of existence means that more and more of us choose to dedicate time to sports. And it is not for less, since practicing physical exercise brings us numerous advantages, both physically and mentally. However, jumping into the world of movement can give you some drawbacks, so it is good to be well informed. One of those drawbacks is muscle tears. We tell you how you can avoid muscle tears when you train with some simple guidelines.
What is a muscle tear?
Before getting into the subject and starting to talk about how to avoid muscle tears, it is worth stopping a few lines to explain what exactly a muscle tear is, so that, by being able to identify it, it will be easier to prevent it.
A muscle tear is a breakdown of fibers found inside our muscles. It is a situation in which there is intense pain, as if thousands of needles were stuck in that part in question, and sometimes we can even suffer a hemorrhage.
It happens when we stretch a muscle more than we can, or we move it suddenly and violently, which is why it is usually common in people who start an exercise. It is also usually frequent when we lift more weight than we can, therefore, it is recommended that we prepare well before playing sports.
The keys to preventing fibrillar ruptures
If you have suffered a fibrillar tear or rupture, and you do not want the experience to repeat itself, we advise you to take note of these tips, which will help you practice sports without fear:
Warming up, the best prevention
When we do sports for the first time, many times we forget that before launching we must warm up. A proper warm-up is the best option to prevent muscle tears, since it is a way of preparing the muscle for the effort that we are going to make. For this reason, we must know that it is essential to do a good warm-up, especially if the exercise that we are going to do, we do not practice it frequently.
The role of food
It is also important to include certain nutrients to prevent muscle tears. And it is that, eating a large amount of fiber is recommended, not only for our personal health, but also because in this way we can keep the fibers of the muscles strong and healthy. In the same way, being hydrated and consuming drinks that help us to do this, will be highly recommended to prevent tears.
Take it with cry
When we start to do a new exercise, it is usual that at first we notice the progress immediately, and later, we stagnate a bit. We have to know that this is within the norm, and that we must not force the machine, as we can be harmed. It is important that we advance in our exercises little by little, because this is the correct way. Wanting to run too much can lead to a muscle tear.
Be aware
We recommend that if you suffer any pain during your training, be attentive and do not want to act strong or ignore it to continue training. Remember that prevention in this case can save you from a time when you cannot train, so the best option will be to stop and attend to your pain before it becomes too great.
At the same time, we recommend that if you suffer from this type of injury, you seek medical assistance as soon as possible, since a muscle tear should be treated as soon as possible to cause the least damage. Therefore, do not ignore your pain and seek assistance, at most within 48 hours.
