Intensify Before and After – Once the body is warm, the muscles are ready to be stretched. You do not necessarily need to do intensive full body stretches, but loosening the major muscles you will use in your activity is a must. As long as the muscle stretches are held within normal range of motion, and until tension is released, they will be effective. The important point is this: Stretch to feel good, not to be flexible. With that in mind, you will not overstretch and cause injury.
Target Weak Muscles – Be sure to vary your routine and target the weaker muscles. The larger muscles do in fact depend on the weaker and smaller ones to hold the body frame in place. Avoid muscle imbalance by targeting the smaller and weaker muscles as part of your ongoing routine.
Drop off Pain and Inflammation – Injuries like strains, tears and inflammation hamper exercise progress and overall health. It is therefore important to begin the healing process as soon as possible. If an injury is acute, it is best to apply cold within the first 5 minutes to reduce swelling. Ice packs, ice cubes, a frozen bag of peas or cold gels can be applied. On for 20 minutes, off for 20 minutes, continue as necessary.
Rest When Injured – Regardless of injury type it is best to rest before engaging the body again. If the injury is not too serious, a day or two off and then easing back into exercise will do the trick. But for more serious injuries, a week or more of rest will be necessary to give your body a chance to reduce inflammation and repair damaged tissue.
