10 Jun How To Avoid Injuries in High Intensity Fitness Training
Prevent injury. It is the most important point of every workout! It is simple, but it requires courage and a permanent concentration.
When you are in workout, and especially when you working with high intensity (like in Crossfit, METCON or H.I.I.T.), the injury prevention takes an important place in the training. Indeed, with this type of exercise, the slightest mistake gets you punished
Frequently, when we talk about injury prevention, we hear « mobility », « specific reinforcement », « correct technique ». However, even if this a part of the prevention, this is absolutely not enough. We have to take into account three other key points:
- The knowledge of your body
- Understanding the movements
- The constant search for technical improvement
We will see this in what will follow:
The knowledge of his body for avoid injuries
After the “No pain, no gain” vogue, there is another quote as dangerous, ”You don’t know your limits, so exceed them !”
In things like CrossFit, H.I.I.T. or METCON, we will often exceed our limits, go out of our comfort zone, but many people confuse it with “turn off your brain and do anything, whatever happens”. In short, you forget your body do the training anyway, or you are worth nothing.
You do need to evolve. Try to go a little deeper into the effort compared to previous trainings. But not at any price.
For each session, even each repetition, you have to listen to your body. If it is difficult, find it in you to do the exercise. But if it is painful, stop everything and go see a professional or relax for a few days to see how the pain evolves. Pain is never trivial. What you are experiencing at the moment, you will pay it during the following sessions by increasing the risk of injury …
Because a sharp pain or a big gene is an alarm signal. From the moment where there is an alarm signal, there is a problem. If there is a problem, there is either fragility (risk of breakage), or compensation (also risk of breakage).
Understand the movements
Of course, you know the biomechanichs of each movement. You know when you have to do each transition, where to produce acceleration, deceleration, etc.
But do you know why?
Why set the bar at this particular location, why choose this load rather than another? Why use one posture rather than another on a precise movement?
That is the key to understand the movements. Professionals around you will be able to correct you « straightens the back”, “turns the thighs”, “drop your load ”, etc. But if you do not know why, if you do not know what will change … you will never understand the movement and at the end, you will make movements mechanically, without understanding your feelings and therefore without listening your body.
The constant search for technical improvement
Even the best athletes in any specialty need to perfect their skills continuously. So you who are not specialists, imagine how you must also make the effort to not be perfect, but to get closer to perfection permanently.
Why? For 2 main reasons:
First of all, at every moment of fatigue, you reduce your technique. You need to continuously repeat a “Reset” to not save this degradation.
Then, because you progress. Each progression, your body has new capabilities. It will therefore adapt. You need to review constantly the technique for every movement to continue this adaptation.
These two points are important because they allow you to understand each technique of each movement, incorporate it into your new sensations and maintain existing ones.
- To reduce the risk of injury, you must listen your body, feel the alarm signals.
- You need to understand the movements, allowing you to better listen to you and feel you.
- You must continuously seek to improve your technique, allowing you to better understand the movement and thus better listen to you.