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calisthenics

HOW TO PREVENT INJURIES WHILE DOING CALISTHENICS

What is calisthenics:

Calisthenics is a type of exercise in which a person uses his /her body weight to get stronger and fitter. This type of exercise doesn't require any fancy equipment or weights. Instead, you use movements like push-ups, jumping jacks, squats, planks, and pull-ups to build strength, endurance, and flexibility
Calisthenics is a great way to stay fit and strong with minimal equipment.

Which exercises are included in calisthenics?

Calisthenics consists of simple exercises that use your body weight. Some of them are:

1- Push-Ups:

You lower and raise your body using your arms. This strengthens your chest and arms.

2- Squats:

You bend your knees and lower your body, then stand back up. This works your leg muscles.

3- Jumping Jacks:

You jump while spreading your arms and legs wide, then return to your starting position. It's a good cardio exercise.

4- Pull-Ups:

You hang from a bar and pull your body upward. This builds strength in your back and arms.

5- Planks:

You hold your body in a straight line while resting on your forearms and toes. It strengthens your core muscles.

Common injuries in calisthenics:

In calisthenics, like any physical activity, some common injuries can happen.

Strains and Sprains:

You might stretch or strain your muscles or ligaments when doing exercises. This can be painful and might need rest to heal.

Joint Pain:

Repeated movements, like pull-ups or push-ups, can sometimes lead to joint pain, especially in the shoulders, wrists, or elbows.

Overuse Injuries:

Doing too much of the same exercise too quickly can cause overuse injuries. It's essential to progress gradually to avoid this.

Bruises and Blisters:

When practicing skills like handstands or bar work, you might get blisters on your hands or bruises from falls.

Tendonitis:

Overworking your tendons, like in the elbows, can lead to tendonitis, which causes pain and inflammation.

Back Injuries:

Poor form in exercises like sit-ups or leg raises can strain your lower back.
Treatment:

Physical therapy:

  • Physical therapists check your injury, asking questions and examining you to understand what's wrong.
  • They teach you specific exercises to strengthen and heal the injured area. These exercises are usually gentle and safe.
  • They might recommend stretches to improve flexibility and reduce stiffness.
  • Some therapists use hands-on techniques like myofascial release or joint mobilization to help with healing.
  • They provide advice on how to prevent future injuries and maintain good form during exercises.

How to prevent injuries in Calisthenics:

Start Slow:

Don't rush into hard exercises. Begin with easy ones to build strength and technique.

Proper Form:

Make sure you know the right way to do each exercise. Good form reduces the risk of injury.

Warm Up:

Before exercising, warm up your body with light movements or jogging. It prepares your muscles and joints.

Progress Gradually:

Increase the difficulty of exercises slowly over time. Don't push too hard too soon.

Listen to Your Body:

If something hurts or feels wrong, stop and rest. Pain is a sign that you need a break.

Stay Hydrated and Eat Well:

Proper nutrition and hydration help your body recover and stay strong.

Get Guidance:

If you're new to calisthenics, it's a good idea to learn from a coach or physiotherapist.

Previous article How To Avoid Tendinitis?
Next article All You Need to Understand About Repetitive Strain Injury (RSI)

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