Athletic Training With Wrestling Injuries
Injuries are very common in wrestling. The sport is aggressive in nature and revolves around physically throwing or pinning your opponent. If you do experience a wrestling injury, it it best that you take some time off from athletic training until your pain subsides significantly or disappears completely. When you train with an injury, you must take all of the necessary precautions to avoid re-aggravating the injury.
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See a Doctor
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Wrestling injuries can vary because the sport involves full-body movement, but knee and shoulder injuries are especially common. After your injury, you will experience a decrease in pain over the following weeks. When the pain subsides, you may decide to begin training again. However, it is vital that you get approval from your doctor prior to beginning your regimen. Although the pain decreases, the injury may still be present. Sudden training may re-injure the problem or even worsen the condition. For instance, ligament injuries in the knee may take several months to heal, yet the pain may go away completely in a few weeks.
Gradually Start Exercising
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When you begin training again, refrain from training to your full capacity until you strengthen your injured area. Utilize resistance bands to prepare your muscles for more intense future training. If you have an injured shoulder from wrestling, use a set of resistance bands to perform exercises such as the shoulder press, side lifts, and bench press. This will gradually strengthen your injured shoulder and the secondary muscles around it. If you experience any uncomfortable pain, stop exercising immediately.
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Warm-Up
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Warm-up your muscles before each training session. Jog for a few minutes or jump rope in order to raise your heart rate and increase blood flow. Perform body weight exercises to prepare your injured area. Many wrestling exercises exclusively use your body to build strength. If you have a knee injury, perform a few set of squats without any weight to see if will have any extreme discomfort from athletic training. If you experience no pain, you can add some additional light weight or incorporate resistance bands. Furthermore, stretch before and after each training session. Do not stretch the injured area past the point of pain.
Drink Water
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Drink plenty of water while training. The time off from your regular workout routine has decreased your conditioning and muscle endurance. The first few weeks of athletic training after an injury may be extremely physically draining. Drink water to prevent fatigue. Becoming too tired or dehydrated will increase the risk of re-aggravating your injury. Dehydration causes you to lose focus and abandon proper form.
Transition Back into Your Normal Training
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Once you have regained the strength in your injured area, gradually increase the intensity of the exercise. It is crucial that you use proper form, train slowly, and employ the help of a personal trainer. The trainer will make sure that you are doing the exercise properly and will advise you on which exercises to perform. Different exercises place different amounts of stress on muscles. A personal trainer will show you exercises that place the least amount of stress on the injured area so that you can regain strength gradually and make a smooth transition back to your normal athletic training routine.
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References
- Photo Credit Boys High School Wrestling 1 image by alice rawson from Fotolia.com
