Inactivity leads to a reduction in the mechanical properties of the tissues and an inhibition of the motor control systems, which leads to an alteration of the capacity to absorb impacts, alteration of joint stability and an increase in fatigue. Thus, after being inactive, we get injured more easily.
How can we avoid injuries after months of confinement?
Start training progressively, do not set too high goals in the short term and forget how we were in the moments before the break, we do not want to be at the same level.
Put ourselves in the hands of professional physical trainers to avoid injuries and it is very important to warm up before and after training and daily stretching.
What are the most frequent injuries?
- Tendinopathies or tendon inflammations mainly of the Achilles and posterior tibial tendons due to a decrease in the capacity to support the stress of ligaments and joints that cause these tendons to have to support more work than usual due to biomechanical alterations, in addition to having less viscoelastic capacity.
- Plantar fasciitis, which is also more common at this time of year due to the change of footwear and changes in body weight.
- Overloads and meniscal tears in knees, also related to the decrease of the capacity to absorb impacts in the knee due to the loss of muscular and ligamentous capacity that is so important in the knee.
- Lumbar pain derived from weight gain plus the beginning of activity with overloads and postural alterations that usually cause very limiting paralumbar contractures.
How can we distinguish a muscular injury from a joint injury?
A muscle injury limits or hurts with contraction, i.e. with active mobility and even more so if this is counter-resistance. A joint injury usually limits the load and usually hurts with passive mobility and even at rest.