Your guide to remaining Healthy and also Injury Free

There is nothing quite like the utter devastation of training 8 months because that a race and also finding you yourself injured only weeks before the occasion materializes. Countless of my fellow athletes discover themselves in this predicament all too often.

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Some athletes are more injury-prone than others due to their genetic makeup, however there are likewise techniques to prevent injury. I owe that to mine high college cross country and also track and field coach because that ingraining in me numerous of the ideas I will discuss. 

I have actually 4 key tenants to remaining injury free:

1)    Eat and also drink well. You’ve obtained to keep your human body a well-oiled machine. Maintaining hydrated and fed properly is just one of the most vital steps come maintaining healthy and balanced muscles, bones, skin and also mind.  

2)    Proper stretching. We currently know, through evidence based medicine, that static extending before exercise does no good. In ~ this time, the muscles are cold and also less elastic. It is also thought now, in the Exercise scientific research world, that revolution stretching prior to exercise could potentially increase the opportunity of injury.

This kind of static stretching can be provided AFTER exercise and should be directed at the locations that feel sore or tight. Target large muscles choose the hamstrings, quads, calfs, hips, reduced back, arms and also neck. Take your time here and don’t push anything the really feels painful. Shot to organize your stretches because that 30 seconds and also repeat.                           

3 Feel good Stretches:

The Pretzel: wrinkles your ideal leg over her left, take her left arm and also twist her torso, repeat top top the other side.The “Give you yourself a Hug”: put on her back, lug your foot to your chest and also give your legs a hug. You have the right to gently rotate your human body to each side or drop each leg and hug only one in ~ a time.The overcome & Drop: cross one leg over the other, gently bend over and let your body autumn down towards your toes. You definitely don’t have to touch her toes! move sides and also let your body just hang and relax. Gain the tenderness stretch.

Static Stretching

3)    Dynamic Stretching is what should be happening before pushing your body to a higher intensity. In this form of stretching, you are gently preparing the muscles of her body to do the extreme activity. This phase of warmth up can take 10-15 minutes. Girlfriend will begin with range of activity exercises the mimic the activity that you room preparing for.

This would take ar in a series of steps, here are a few basic ones for running:              

Walking or jogging really easily for a pair of minutesMarching making use of an exaggerated arm and also leg activity where you are bringing her knees up high              Front to back Leg Swinging in PlaceSide to next Leg Swinging in PlaceHigh knee skipArm Swings throughout chestHigh knee jogButt absent jog

dynamic stretching

4)    And last but not least the FOAM ROLLER.

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 Gosh, ns love the thing. It damages so good! The score is to foam roll before your workout and after if you desire to. By rojo BEFORE, you will acquire the advantage of injury prevention. Fairly than just rolling back and forth, roll till you hit the tenderest spot and stay there because that 60 seconds. Concentrate on the sweet tender spot and don’t forget come breath with it. Relax her mind and relax your body.

Roll her back, mid and upperRoll her IT bandRoll her piriformisRoll her adductors

 foam rolling

Have you had actually an injury while training? exactly how did you gain through it? Share through us on social media!