Acquired hernias are a real threat for people who lift weights, participate in sports or lead active lifestyles, overall. An acquired hernia can develop when the connective tissues or muscles that line your abdomen get damaged. Acquired hernias aren't just uncomfortable, but they may also require surgical intervention which often comes with an uncomfortable and lengthy recovery. One source of this abdominal damage are muscle strains. Educating yourself on the different ways you can avoid a muscle strain can in turn help minimize your risk.
Vitamin D doesn't just promote healthy bones, but it also helps support healthy muscles. A Vitamin D deficiency can actually increase your risk of a muscle strain. A healthy adult should consume somewhere around 2,000 IU each day. In addition to exposing your bare skin to the sunlight, you can also meet your Vitamin D goals in a variety of other ways, including the consumption of a fatty fish like tuna or salmon and drinking fortified milk.
Flexibility And Balance Training
Develop a training regimen that includes flexibility and balance exercises like Pilates and Yoga. Each of these exercise forms help promote balance by teaching you how to move your body more fluently and with greater focus. In some instances, muscle strains are the result of an awkward twist or turn. Incorporating this training can give you greater control over your movements, which can in turn help minimize the risk of an injury due to poor form.
If you participate in a seasonal sport, like football or soccer, make sure you keep your weight regulated during your off-season. Additional weight puts extra pressure on your muscles. If you begin your season training regimen following the same pace as you did when you were lighter, you're putting yourself at risk for a strain. You either need to lose the extra weight before you start your training program or adapt a new plan to meet your current size.
Some weightlifters believe that true results come from pushing the body beyond the point of failure. When you are no longer able to complete a rep on your own and require your spotter to assist you, you are completing forced reps. While getting to the finish line might boost your ego, it will also strain your muscles. In this vulnerable state, your muscles are more susceptible to injury. Once your body has reached the point of failure, it's time to stop.
You can train hard, but it's more important to train smart. Make sure you're keeping the health of your muscles in mind to minimize your risk of an acquired hernia. For more information, contact Cherry Creek Wellness Center, Inc. or a similar location.