Blessures. Zo voorkom je ze – advies van een fysiotherapeut.

by | Dec 2, 2019 | Uncategorized | 200 comments

Vorig jaar heeft Jasper Smeenge een artikel geschreven voor de Telegraaf Vrouw over het voorkomen van sportblessures. Het artikel is nog steeds zeer relevant. Zeker nu het zomer is en we geneigd zijn om wat harder te trainen in aanloop van vakantie of na een vakantie.

Tips voor de sporter die (weer) begint.

Waar moet men op letten als men maandenlang niets heeft gedaan.

Na de zomer weer beginnen met sporten? Lange tijd niets gedaan en onder het mom van gezondheid toch maar weer eens wat aan sport gaan doen? Of het nu teamsport is of in je eentje hardlopen. Waar moet ik op letten om sportblessures te voorkomen?

Veel sporters denken dat het voorkomen van blessures alles te maken heeft met stretchen en vaak voelt men zich een beetje schuldig als ze dit niet genoeg gedaan hebben. Gelukkig voor hen, ze missen niet echt iets belangrijks. Stretchen werkt niet voor de dingen waarvoor mensen denken dat ze werken en het is zelfs bewezen dat het niet helpt bij de preventie van blessures! Daarentegen; als het goed voelt mag je het ook rustig blijven doen. Dus hierbij 7 tips om waar je aan kan denken om sportblessures te voorkomen.

  1. Een warming up Is je voorbereiden op een intensieve activiteit door een soortgelijke activiteit minder intens te doen. Met andere woorden, begin rustig en langzaam. Om uw lichaam op te warmen heeft u activiteit (lees: hogere stofwisseling) nodig: de hogere temperatuur veroorzaakt lichamelijke veranderingen in bindweefsel, waardoor u meer plooibaar en soepeler wordt. Een goede warm up duurt meestal 15 tot 20 minuten.
  2. Coördinatie training Een slechte coördinatie wordt in verband gebracht met blessures. Het ontwikkelen van goede coördinatie vergt veel oefening van complexere bewegingen. Maar je kan dit al verbeteren door simpel te beginnen en veel te variëren in diversiteit van bewegingen en deze technisch goed uit te voeren.
  3. Ontspan en relax Goed kunnen aanpassen, ook wel adaptatie genoemd, verkleint de kans op blessures en het tegenovergestelde daarvan is rigiditeit of spanning. Om van je spanning af te komen is enige zelfkennis van belang, want de meeste spanning komt van emoties en is eigenlijk een beschermingsreactie. Des te beter je jezelf kent des te beter je kan ontspannen en dit vergroot je adaptatie mogelijkheid op den duur. Denk maar eens aan die hardlopers die met strak opgetrokken schouders lopen.
  4. Mobility drills Dynamische gewrichtsmobiliteit oefeningen zijn een alternatief voor stretchen. Je kan dit ook dynamisch stretchen noemen; ritmische bewegingen die als het ware je spieren en gewrichten ‘los masseren’. Het is een meer specifieke manier van warming up die ook positieve invloed heeft op je coördinatie en relaxatie. Mob drills doe je rustig en gedoseerd en zorgen ervoor dat je geleidelijk uit je comfort zone komt en je gewrichten rustig naar de eindstand brengt zonder weerstand en met eenvoudige oefeningen. Mob drills verminderen spierspanning en faciliteren ook het herstelproces bij eventuele blessures. Daarom ook wel therapeutische oefeningen genoemd. ‘Motion is lotion’……
  5. Luister naar je lichaam! Hurt not harm. Het lichaam geeft je feedback om een reden. Ga niet door bij (toenemende) pijn. Meer is niet altijd beter. Je lichaam moet herstellen van een work-out en zich aanpassen aan de trainingsbelasting. Hierin moet een balans zijn anders ontstaat er toenemende vermoeidheid, wat tot blessures kan leiden. “Train zoveel als nodig is, niet zoveel als mogelijk is”, aldus Henk Kraaijenhof.
  6. ‘’Play smart, not hard’’ Sport met verstand. Veel blessures ontstaan door een soort van onbehouwenheid en onnodig doorgaan, bijvoorbeeld in een duel. Mensen overschatten soms hun eigen kunnen. Weet wat je wel en niet kan. Het klinkt bijna te simpel, maar veel mensen zouden beter moeten leren doseren.
  7. Hardlooptips Aangezien hardlopen de laatste jaren enorm populair is geworden hebben we nog 3 belangrijke tips specifiek voor de hardloper op een rij gezet:
    • De schoen: Koop een simpele vlakke neutrale schoen met niet teveel demping. Dit zorgt voor een beter gevoel met de ondergrond en geeft signalen beter door naar je lichaam.
    • De ondergrond: Een vlakke ondergrond (de straat, loopband, atletiekbaan) is te regelmatig en maakt elke pas mechanisch gezien identiek aan de vorige. Een biomechanisch/fysiek probleem wordt hiermee eindeloos herhaald en dit geeft een grotere kans op overbelasting blessures. De beste ondergrond is de Keniaanse ondergrond, oftewel cross-country of trail running, of bijvoorbeeld bospaadjes. Deze zijn stevig en onregelmatig, waardoor het mogelijk is om een grotere variëteit van beweging te krijgen zodat de krachten goed worden verdeeld en opgevangen in de benen.
    • Loopritme: Om grondreactiekrachten, energie verlies en blessures te minimaliseren en je pas-efficiency te vergroten wordt aangeraden om tussen de 170 en 180 passen per minuut te maken. Voor de beginnende loper is het belangrijk om te luisteren naar je wat je voeten doen dus liever niet met muziek in je oren lopen.

Tot slot; het is niet altijd nodig om bij kleine pijntjes meteen naar de fysio te gaan. Luister naar je lichaam en pas zo nodig je training qua intensiteit aan. Raadpleeg een fysio bij aanhoudende klachten of schakel een trainer in om je te begeleiden.

Bij FITPRO staan fysio’s, trainers en voedingsdeskundigen voor je klaar. Kom langs voor vrijblijvend eerste gesprek. Lees hier meer over onze filosofie. 

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