Sport: Slowly get in after an injury break

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Design your return to sport carefully

Regular exercise is important because it not only has a positive effect on general health, but also increases well-being. However, if you had to pause for a certain time due to an injury or illness, you should proceed cautiously when you resume sporting activities and never start at the old performance level. Instead, on the recommendation of Prof. Ingo Froböse from the German Sport University Cologne, the body should slowly be brought back to the old level of performance and always pay attention to adequate regeneration.

Avoid renewed injuries or illness relapses Torn ligaments, muscle strain or the flu: Recreational athletes who have not been able to exercise for some time due to an injury or illness often want to be fit as quickly as possible and return to their previous level of performance. However, as the head of the Center for Health at the German Sport University Cologne, Prof. Ingo Froböse, told the dpa, it is precisely in this situation that careful consideration should be given to avoid further injuries or relapse. Therefore, the expert recommends slowly resuming the training, ideally structured by a training plan drawn up with the help of the doctor. It is important to consider the cause of the training break, whether someone had an injury such as a torn ligament or, for example, the flu, Froböse told the "dpa". Otherwise there is a risk that freshly healed injuries may reopen or that the immune system may be put under additional strain.

Slowly approach the old training level. Instead, it is important to give the body and muscles time to get used to the training again so that the old training level can be reached again slowly. Adequate regeneration should always be ensured. Froböse therefore recommends a combined entry-level training consisting of endurance, light strength and stabilization training in conjunction with appropriate breaks, for which activities such as light jogging, swimming, walking or cycling are particularly suitable.

Use the “PECH rule” immediately in the case of sports injuries According to the scientist, the right preparation is particularly important to avoid sports injuries, because “most amateur athletes overestimate their performance and exaggerate it. This quickly leads to overexcited joints and strains, ”explains Froböse in his blog on sports and health issues. Those who injure themselves should implement the simple "PECH rule" as quickly as possible regardless of the type of injury: "PECH stands for break, ice, compression and high camp. Say: Interrupt your sporting activity, cool the painful area, put on a bandage that is not too tight and put your foot, leg or wrist up. This improves blood circulation, ”the expert advised. (No)

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