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How To Prevent Muscle Injuries

Muscle injuries are fairly common for people engaging in sports activities. However, if you prepare and strengthen your muscles for physical engagement and take care of your general health, you may minimize the likelihood of sustaining a muscle injury. The following are tips you can apply to prevent or reduce the risk of sustaining a muscle injury.

Wear a Heart Rate Monitor

Heart rate variability or HRV is crucial in monitoring a person’s fitness level. A reduced heart rate plus a faster acceleration to peak rate and resume to baseline rate is an excellent indicator of a perfect autonomic nervous system conditioning and cardiovascular performance.

Low heart rate variability indicates overtraining and fatigue. This may cause a muscle injury if you train too fast and too hard. You can easily monitor your heart rate by using a new smartphone and watch technology.

Perform Eccentric Strength Physical Activities

People experience hamstring tears or other muscular injuries when engaging in various sports. This may lead to extensive playing time losses. Engaging in eccentric exercises such as Nordic Hamstring Curls reduces the likelihood of sustaining muscle injuries.

Eccentric Strength Physical Activities train a person’s muscles to maintain tension and strength as they lengthen. This prevents muscle tears which a person may experience when their muscles suddenly stretch, and they have to absorb a high quantity of force.

If you sustain a physical injury due to another person’s negligence, you should consider seeking legal help from a personal injury attorney.

Check your Vitamin D Levels

Many individuals have low vitamin D levels. This may upsurge a person’s risk for muscle strains since vitamin D plays an essential role in muscle performance like protein synthesis and electrolyte balance.

Poor electrolyte balance may cause injuries or premature fatigue, while protein synthesis failure hinders muscle recovery. Low vitamin D levels may also affect a person’s performance and strength.

Warm Up But Under-Stretch

Despite the popular belief that vigorous stretching may prevent muscle injuries, repetitive aggressive stretching decreases performance and may lead to muscle damages. Energetic stretching is particularly risky before extreme workouts or sports activities since muscles should be prepared for intense exercises.

If you shock your muscles by a sudden exertion of strength or force, you may experience a muscle tear. Therefore, you should ensure that your warm-up exercise remains quick.

Get a Functional Movement Screening

A Functional Movement Screen (FMS) is a modern method of preventing injuries. This is a seven-scored drills battery that measures a person’s fitness level and can detect their fatigue state. A sign of a low test score or asymmetry may indicate a mobility problem or weakness.

If a person has an imbalance, another muscle group may compensate. This increases the likelihood of an injury due to the overworking of the muscle. Many soccer teams use FMS to minimize attritional injuries due to this.


Muscle injuries can disappoint a person, especially during an ongoing sports activity. Therefore, it is good to prepare for physical activity adequately. The above tips may help prevent the risks of sustaining muscle injuries.