Fitness Competitors: Help Prevent Injuries
by Kristi Wills

As a fellow fitness competitor, I certainly do know that as we get closer to our competition, it does not take much for our bodies to suffer minor/major injuries. With all our weight training, cardio, dieting, and practicing our routines, day after day, we push our bodies to the max. Even though we may be getting into better an better shape as the weeks get closer to our show, this is when our bodies are the most susceptible to injuries. Our body weight is dropping and there is very little fat protecting us. Our joints may be becoming sore and we are just plain tired! Even so, we keep flipping in the air, slamming our selves on a hardwood floor, leaping, jumping, and dancing until we have our routines right where we want them to be. In the following, I will give you some suggestions on how you can help to prevent the injuries and keep all of your training consistent.
To begin with, you need to stretch before and after every workout. This is something that can’t be rushed and needs to be done from head to toe. Not only does it keep you loose, but it also makes you more flexible which we know we have to be for our routines. Also, when weight training, make sure you do a few warm-up sets, and when doing cardio, you should always do a 5 minute warm-up and a 5 minute cool-down. Again, you need to keep your body loose and get your blood flowing. All of this is especially important if you do your training early in the morning.
When getting ready to practice your fitness routine, again you need to stretch before and after you practice. Make sure you are easing your way into your splits. None of your stretches should feel forced. You also should make sure you warm up your strength moves, jumps, turns, high kicks and tumbling. Just because you feel you know your routine inside and out, it does not take much for us to strain a muscle or pull a hamstring with the combination of moves we perform. Always end with stretching, so that your body is able to properly cool down and relax after the 2 mins. of high impact energy you just exerted.
In addition, you always want to do the best you can to get 7-8 hrs. of good night sleep each night. This is when your body takes the time to recover, along with helping to keep your immune system strong. In addition, I take Glutamine, BCAA’s, Vitamin C, and Joint Performance to help with my recovery and to build a stronger immune system. I also make sure I drink about a gallon of water a day. Lastly, I treat myself to a massage every 2 weeks. I have my therapist work on whatever may be bothering me at the time or working on areas where I may need to increase some flexibility, such as my hamstrings. In the past, she has worked on strained muscles and has helped me to recover in half the time it would have taken me if I didn't have her. Also, as we all know, a massage is just a good way to help us relax with all the hustle and bustle that goes on when preparing for a show!
What we all have to remember is that as competitors, we have a lot of drive and it does not take much to push ourselves too far too quick. The most important thing we must remember is that we have to listen to our bodies. When you are feeling extremely tired or really low on energy, it probably is not a good idea to try to do your routine full out. We are a lot more careless when we are in this state and even the easiest moves can cause trouble. Instead, maybe just do your routine in halves or practice different sequences. The same goes with your weight training. If you just don't have the strength one day, lower your weight. If you try to force out reps with weight that is too heavy that day, you're most likely going to pull something or hurt another area of your body that's trying to compensate for your tiredness. On a final note, remember that we are humans and you only get one body, so take care of it with adequate amounts of sleep, rest, and nutrition!

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