You’re more likely to tear a muscle if you lack adequate training or not properly warmed up. That is why it’s important to lay the proper groundwork with preseason conditioning and to gradually build up to peak condition.
Pushing yourself too hard also can contribute to a muscle tear. This seems like common sense, but what happens to the muscle tissue to cause this?
The buildup of lactic acid in anaerobic and extended aerobic exercise decreases muscle strength and coordination. A muscle that is fatigued and over strained is more likely to tear.
Lack of flexibility can also contribute to muscle tears. Limber muscles perform better under strain than tight muscles. A prior injury may limit the full range of motion in a joint, which, in turn, can contribute to a loss of flexibility in the muscle and subsequent injury. Whether or not you’ve been injured, consider regular stretching an essential part of your exercise program.
To reduce your risk of tearing a muscle, always take a day off between weight-lifting sessions. Never increase both the number of repetitions and the amount of weight in the same strength-training session. Always warm up and stretch before your workout, and stretch and cool down after.
When at rest, muscles are 15 percent saturated with blood; when you’re exercising, the saturation level may increase up to 72 percent. A good warm-up means gradually increasing the blood flow to your muscles. Jog in place, jump rope or ride a stationary bike until you break a sweat. At this point, you know your body has redistributed blood flow to your muscles, and they’re ready to stretch.
Stretches should be a slow and steady hold with no bouncing. A slow and steady stretch slightly lengthens the muscle and prepares it for action. Now you’re ready to work out.
To prevent muscle strains:
· Warm up before participating in sports and activities.
· Follow an exercise program aimed at stretching and strengthening your muscles.
· Increase the intensity of your training program gradually. Never push yourself too hard.
· Maintain a healthy body weight. Obesity can stress muscles, especially in your back.
· Practice good posture when you sit and stand.
· Use the correct technique when you lift heavy loads.
