Prevent sports injuries

In order to avoid sports injuries, it is important to warm up properly - but also to strengthen yourself in a targeted manner

Already warmed up? Then you can start training

© W & B / Martina Ibelherr

1. Stability

Strengthening coordination The more practiced the interaction between the brain and muscles, the safer our movements are. Exercises for the hips and torso:

2. Strengthening

Strengthening vulnerable joints During exercise, knee problems often arise. The ankles, on which the body weight always rests, are also susceptible. Overstretched or torn ligaments there are among the most common sports injuries in women and men. Exercises for the muscles that hold these joints:

© W & B / Silke Weinsheimer

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© W & B / Silke Weinsheimer

Lie on your side, put your upper leg forward. Stretch the lower one and slowly move it up and down as much as possible. Repeat several times, switch sides.

© W & B / Martina Ibelherr

Lunge into a lunge and keep your upper body upright during the exercise.
Lower the back knee as low as possible, slowly upwards. Repeat several times, switch sides.

© W & B / Martina Ibelherr

Put the balls of your feet on a step, your heels stay in the air. Move up and down in opposite directions.

© W & B / Martina Ibelherr

Stretch out your legs, put the exercise band around your foot, hold it and pull it taut. Raise the leg and slowly move it outwards several times under tension. Changing sides.

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3. Warm up

Get going Right before training, you need to warm up your muscles, activate your joints, tendons and ligaments. Then it can go.

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© stock.adobe.com/Pixel-Shot

Stimulate the circulation, for example jog for a few minutes. If you don't stand on the treadmill, you can alternate between running sideways, pulling your heels towards your bottom while running, or jumping jumping jacks.

© W & B / Martina Ibelherr

Loosen the parts of the body that will be used during the subsequent training. Circling your shoulders or pelvis, loosen your neck by looking over the shoulder or laying your head on the side.

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Stretching while warming up?

Better not. Better after training, when the muscles are warm.

  • Stretching can decrease muscle tension. This makes the muscles more prone to injury when changing direction quickly, for example in tennis.
  • Do not stretch if the muscles are already very tired.
  • Some experts recommend stretching only for severely shortened muscles and tight connective tissue.