Did you know that 10% of all injuries in developed countries are sports injuries, and each year about 20 million patients present to orthopedic specialist accusing various knee problems?
One study shows that in handball:
Every 1000 hours of training occur around 2 injuries, and 10 times more during the competition.
During a season spent around 320,000 injuries. Annual medical costs are expected to 400 million euros! Half of this amount represents the knee joint injuries.
We were instilled the idea that if you train longer and more intensely you do performance.
The efficiency of a training performance is based on the balance between training and recovery.
The recovery of athletes may have a passive form and one active form. One of the passive form is sleeping and it is one of the best methods of recovery and rest. Are recommended at least 7-9 hours of sleep for an athlete to be able to integrate the experiences of the day.
Another form of passive recovery is disconnected from surrounding stimuli through meditation, reading or listening to music.
The activities included in recovery activities can be during or at the end of training. They target several objectives: the recovery of the physiological condition of the athlete, the regeneration status scheletare musculoskeletal, psychological recovery.
Easy walk or riding a bike is useful in recovering the physiological state while stretching exercises musculoskeletal, scheletar bring back balance.For psychological recovery, it is recommended visualization exercises, breathing or meditation.
To maintain the welfare of the psyche is recommended involvement in recreational activities, other than sports, I recommend disconnecting itself, the variety of interests etc.
Another form of active recovery is cross training, which usually refers to combining training with moderate intensity exercises , other of the athlete of the usual practice. Examples are swimming or walks after an intense workout.
Sport should be in your blood, not in your joints or bones.