A break from sport due to a training injury can be very stressful, both physically and mentally. Many athletes are under pressure to get back to their old form quickly. In this rush, mistakes are often made that not only delay recovery but also increase the risk of re-injury. Below, we highlight some of these common mistakes and explain how to avoid them.
1. resuming training too quickly
The mistake: A common mistake that many amateur athletes make is returning to regular training too quickly. After an injury, the body is often still weakened and not fully resilient. Despite this, many people jump straight back into their old training routine.
The solution: the return to training should be gradual. A slow and well-thought-out training plan is essential. It is important to slowly get your body used to the strain again. Start with light exercises and slowly increase the intensity. If necessary, consult your physiotherapist or trainer who can create a customized training plan for you.
2. neglecting regeneration
The mistake: After a training injury, many athletes tend to underestimate the importance of recovery. They want to make up for lost time and fitness as quickly as possible and ignore the need for rest and recovery phases.
The solution: regeneration is an essential part of successful training, especially after an injury. Give your body enough rest so that it can recover and regenerate. Use techniques such as stretching, treat yourself to massages and make sure you get enough sleep to support the healing process. A structured recovery plan can help to bring the body back into balance.
3. ignoring the body's warning signals
The mistake: Many athletes ignore their body's warning signals. Pain and discomfort are often dismissed as an obstacle on the way to their old form and not taken seriously. This often leads to new injuries or a worsening of existing problems.
The solution: listen to your body. Pain is a signal that something is wrong. If you feel pain or discomfort, stop training immediately and consult a doctor or physiotherapist if necessary. An early response can help prevent long-term damage and speed up healing.
4. failure to adapt the diet
The mistake: Physical needs change during an injury break. However, many athletes do not adapt their diet accordingly, which can have a negative impact on the healing process.
The solution: Make sure you eat a balanced diet that is rich in vitamins, minerals and proteins. These nutrients support the healing process and help to maintain the muscles. Adequate hydration is also important to provide the body with optimal support.
5 Psychological pressure and impatience
The mistake: The mental pressure to get fit again quickly can lead to impatience and excessive demands. Many athletes put themselves under pressure and risk their health as a result.
The solution: Be patient with yourself. Accept that the healing process takes time. If necessary, work with a sports psychologist to reduce mental blocks and pressure. Positive thinking and realistic goals can help to make the road back to fitness more relaxed.
In summary, returning to sport after a training injury is a delicate process that requires careful planning and a lot of patience. Amateur athletes should be aware that the body needs time to fully recover and become efficient again. Avoiding the most common mistakes, such as returning too quickly, neglecting recovery, ignoring warning signs, failing to adapt your diet and mental pressure, can minimize the risk of re-injury and ensure a successful return to sport. It is important to listen to your body and give it the time it needs to heal in order to stay healthy and fit in the long term.
Editorial team fitnessmarkt.de
Image source: #818479875 peopleimages.com / stock.adobe.com
Published on: 26 July 2024