Injuries are an unfortunate part of being active, but there are ways to reduce the risk. While traditional injury prevention strategies like stretching and proper form are important, there are also some unconventional approaches worth exploring. Here are a few ideas to consider:
Cold Water Immersion
Taking a cold shower or immersing your body in cold water after exercise can help reduce inflammation and soreness, which can ultimately prevent injuries. Cold water therapy can help improve circulation, which delivers oxygen and nutrients to the muscles, promoting recovery and reducing the risk of injuries. Additionally, cold water immersion can also help reduce stress and promote better sleep, which are also important for injury prevention.
Sleep
Talking about sleep, most people know that getting enough sleep is important for overall health, but it can also play a role in injury prevention. Lack of sleep can increase the risk of injury by affecting coordination, reaction time, and balance. Aim for at least 7-8 hours of sleep per night to give your body the time it needs to repair and recover.
Mindfulness
Stress can also increase the risk of injury by causing tension in the body and affecting coordination. Practicing mindfulness through meditation or other techniques can help reduce stress and improve body awareness, making it easier to notice and correct imbalances before they become injuries.
Cross-training
Many athletes focus solely on their primary sport or activity, but incorporating cross-training can help prevent injuries by strengthening different muscle groups and reducing the risk of overuse injuries. Cross-training can include activities like yoga, swimming, or strength training.
Barefoot Training
Wearing shoes with thick soles and support can weaken the muscles in the feet and lead to imbalances and injuries. Barefoot training or using minimalistic shoes can help strengthen the feet and improve balance and coordination.
Injury prevention is key to staying active and achieving your fitness goals. While traditional approaches like stretching and proper form are important, incorporating some unconventional approaches like sleep, mindfulness, cross-training, barefoot training, and nutrition can also be effective in reducing the risk of injury. Give them a try and see how they work for you!
Sources:
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132
Zainal, N. Z., Booth, J. N., & Norris, C. M. (2018). The efficacy of mindfulness-based stress reduction on mental health of breast cancer patients: A meta-analysis. Psycho-Oncology, 27(11), 2546-2558. https://pubmed.ncbi.nlm.nih.gov/22961994/
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538
Bonacci, J., Saunders, P. U., Hicks, A., Rantalainen, T., & Vicenzino, B. G. (2013). Running in a minimalist and lightweight shoe is not the same as running barefoot: A biomechanical study. British Journal of Sports Medicine, 47(6), 387–392. https://doi.org/10.1136/bjsports-2012-091837
Machado, A. F., Ferreira, P. H., Micheletti, J. K., de Almeida, A. C. T., Lemes, Í. R., Vanderlei, F. M., & Pastre, C. M. (2016). Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis. Sports Medicine, 46(4), 503–514. https://pubmed.ncbi.nlm.nih.gov/26581833/
