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Created with by Pablo García Fernández

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Wednesday, May 15, 2013

Is there pain, no growth

If at the beginning of your workout appear sharp pain in the shoulder, elbow or knee and then gradually decline (may even disappear) after several series to reappear a few hours later, you probably have tendonitis.

Every serious practitioner had, has or will have it at some stage of his career orlife.

Tendinitis is the most common injury congestion in weight training - up to 12% of the total number of such injuries. Because of its nature, such training is repetition and you can easily see how they arise. But that lifting weights does not mean you will get injuries. It is guaranteed to prevent tendinitis and, if necessary, treated them before they confuse your workout.


Precautions

Luckily easily avoid tendonitis if you follow the following rules:

1. Before training do 5-10 minutes total heating of the body - in exercise bike or treadmill.

2. Heat and muscle group that will train.
3. Perform work series with perfect technique.
4. Soothe your muscles that you trained with 3-5 minutes total exercise.

5. Finish the workout with stretching of the trained muscle
6Follow the rule "10%": do not increase the burden hardest working series with more than 10% from the previous workout.
7Break muscle group should be at least 24-48 hours
8Frequently changing exercises


Treatment

If tendonitis occurs fight against him include:

1. Active rest the injured muscle group, avoiding movements, increasing painand practicing other muscle groups.
2If the injury is acute (new), apply ice 1-2 times a day. If chronic back - apply thermal therapy (heat) 1-2 times daily.
3Take preparations containing glucosamine, chondroitin and msn.
4. After 5-7 days, start gentle stretching of the tendon once a day. You can begin and gain his lifting very light weights.
5Gradual return to normal activitybut do not forget the precautions!