When it comes to intense training and crafting the overall physique then preventing injuries has always been the crucial part. While performing any physical activity either strength training or cardio and preventing oneself from being injured is a kind of a task. So any athlete or even a normal individual who indulges in a workout must be aware of preventing injuries and should follow certain must be followed steps to reduce the risk of being injured. As per the Chairman of the IAP West Zone for Innovation Committee, Dr. Aijaaz Ashai, any professional sportsperson, he met throughout his medical career, one of the most common mistakes is the negligence of post-workout/training.
Some of the points he mentions that must be included by individuals in their post-workout routine are:-
Post Workout Stretching
He emphasizes that including post-workout stretching is as important as working out, So it must be in the routine.
Cool down breaks
Not after every set but post three compound movements of 3-4 sets, it’s a big Yes to stretch the body as it relaxes the pelvis, makes the blood flow regular, and is also responsible for the relaxation of the chest and shoulder.
Hydration
Hydrating oneself is a need in both times during a workout or post. Fueling with liquids such as lemon water, BCAA, or even normal saltwater aids in replacing the fluid lost during workouts and prevents dehydration. Also, nutrient-rich fluids during or post-workout maintain the blood pressure and feed the muscles
Off Days benefits
Taking off days during a fitness program not only helps in recovering rather it enhances growth and makes the body ready for the next couple of intense training workouts.
Recovery Methods
Beneficial methods or therapy that prevent injury are foam rolling or massage in muscle alleviating and soreness.
Addressing Discomfort
Immediate attention must be given to injuries after a workout session as if ignored can cause severe problems.
Maintaining A Routine
Sticking to a routine is very important. Once the body adapts to the lifestyle then it becomes less prone to being injured.
Source
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