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Whatever sport you practice, the risk of injury is ever-present. However, there are many solutions to avoid these injuries which, in the long term, could hinder your athletic progress.
Table of contents
- The cause of injuries and their prevention
- The different types of sports injuries
Causes of injuries and prevention
Lack of sleep
At the end of an exercise session, an injury can occur due to muscle and energy fatigue. For this, it is necessary to get a good night's sleep to recover the energy needed for the next day, but also to promote muscle regeneration. Research seems to suggest that reduced sleep duration is associated with an increased risk of injury. Furthermore, a study (1) on adolescent athletes sleeping less than 8 hours per night stated that they were 1.7 times more likely to get injured than those sleeping at least 8 hours per night. One thing is certain: sleep restriction impacts recovery processes and can increase risk factors for injury (2).
Moreover, several studies show the difficulties athletes experience falling asleep. One study (3) in particular, conducted on young athletes (107) over a whole year, showed sleep disturbance in 22% of athletes. Sleep difficulties mainly occur when exercising in the evening, due to the release of hormones such as adrenaline, noradrenaline, and cortisol. This is why it is recommended not to exercise at least 2 to 3 hours before bedtime.
The intake of Glycine is recommended to improve sleep (4). This amino acid acts as an inhibitory cerebral neurotransmitter that improves sleep quality. With deeper and higher-quality sleep, glycine reduces the athlete's need for sleep. Glycine can be taken in synergy with Collagen to prevent injuries during training and/or ZMP for more relaxing effects, rapid falling asleep, and more restorative sleep.
Poor warm-up
It is now obvious that before any effort, the importance of warming up must be emphasized. Indeed, a good warm-up session allows the muscles to raise their temperature (ideally from 36 °C to 39 °C). A sufficiently long warm-up will have beneficial effects on muscle elasticity and thus improve the quality and duration of training. A lack of warmth, and therefore flexibility, in the muscle is generally a factor in muscle and tendon injuries. Moreover, the increase in warmth leads to the dilation of blood vessels and thus accelerates blood circulation to the muscles. Often, it is recommended to warm up for at least 10 minutes for every 60 minutes of sports activity.
To boost your warm-up, taking a food supplement such as Pre-workout Musclepump - caffeine-free is recommended. Pre-workout Musclepump - caffeine-free is composed of several amino acids that act in synergy to optimize your session. Beta-alanine, citrulline, and arginine present in Pre-workout Musclepump - caffeine-free act as a nitric oxide (NO) booster, thus promoting muscle pump and oxygenation. BCAAs, on the other hand, have an anti-fatigue action by blocking the harmful effects of tryptophan and serotonin.
Lack of concentration
To achieve an optimal and effective session without risk of injury, it is important to stay focused and work on mental preparation. Indeed, some athletes are under great pressure, especially during a competition or a high-stakes event. Lack of concentration, stress, and fatigue can lead to many physical problems.
Moreover, regular and intense sports practice generally leads to overtraining, which can be associated with an increased risk of injury. Micro-lesions in the muscles due to excessive exercise are a source of chronic muscle inflammation. This state, combined with reduced concentration and a drop in motivation, increases the risk of injuries. Injuries that immobilize the athlete are, in turn, a source of anxiety and stress and accentuate the athlete's physical and psychological fragility (5).
Good concentration not only keeps the muscles alert and promotes physical performance but also avoids the risks of a vicious circle: Stress to injuries to stress.
The Focus Mix, composed of Citicoline, Astaxanthin, and caffeine, improves your concentration in all aspects. It promotes brain energy and health, enhances neurotransmitter activity, and provides energy and motivation. To reduce your stress levels, we recommend taking a natural supplement with relaxing properties: Lactium.
Inadequate diet
The importance of diet is paramount when engaging in physical activity. Indeed, the body draws more heavily on its reserves when muscles are heavily solicited: on average, a regularly training athlete will need an intake of 2750 kcal/day compared to 1950 kcal for a sedentary person. The energy supplied to the body comes mainly from micronutrients and nutrients present in food. If the body does not have enough or the right resources during exertion, there is a risk of injury. According to a study (6) conducted on 340 adolescent athletes, those who adequately met recommended nutritional intakes reduced their risk of injury by 64%.
Essential to the nutrition of any athlete, carbohydrates should constitute 50% of our caloric intake, according to the recommendations of the French Agency for Food, Environmental and Occupational Health & Safety (ANSES). Lipids, twice as caloric as carbohydrates and proteins, are an important energy source and contribute to muscle recovery and hormonal balance (stress reduction). And finally, protein plays an important role in the muscle building and reconstruction process. Indeed, during physical exercise, the level of amino acids contained in our body's proteins decreases, leading to muscle damage. As soon as the exercise or competition ends, it is therefore necessary to replenish the used muscle protein stock.
Our organic oat flakes are a real source of simple and effective carbohydrates. Our Musclewhey aims to adopt the role of "builder" by providing rapid muscle anabolism thanks to its richness in amino acids, as well as a long-term action on muscle protein synthesis. Its intake facilitates recovery and reconstruction. Taking Omega 3 doubles the anabolic reaction when amino acids and insulin are present in the blood. Omega-3s also help mitigate the impact and harmful effects of muscle soreness by activating recovery and regeneration.
Vitamin and mineral deficiency
Due to the intense efforts required, athletes demand much more from their bodies than the average person. Indeed, their caloric expenditure is much higher, leading to increased needs. During their continuous activity and heavy perspiration, athletes lose essential nutrients, particularly minerals. Thus, vitamin and mineral intake must be adjusted.
By strengthening the antioxidant defenses of athletes with Multivitamins, the physical integrity of athletes is protected (7). Taking vitamins would also help fight muscle injuries, especially cramps (8). Moreover, minerals such as copper, zinc, calcium, and iron play an important role in injury prevention. They contribute to the formation of elastin and collagen, as do vitamins A and C.
Lack of collagen
Collagen is the protein that provides joints, muscles, and tendons with their cohesion, strength, and elasticity. It is also responsible for regenerating cartilage. This is why it is essential in the process of preventing injuries and also in cases of recovery.
After every muscular effort, collagen degradation in the joints and tendons intensifies. Supplementation is therefore necessary to balance missing levels. Moreover, Collagen is known to fight osteoarthritis (9,10,11).
Composed of Type I and II Collagen, glucosamine, chondroitin, and vitamin C, our Nutrimix articulaire has been specially designed for comprehensive coverage of needs. N-acetylglucosamine in synergy with Chondroitin Sulfate accelerates cartilage regeneration and thus joint recovery (12-13-14). It also exerts an anti-inflammatory action beneficial for joint integrity (15-16).
The different types of sports injuries
There are different types of injuries depending on the sport you practice and the intensity at which you train. Among them are cramps, contusions, and muscle strains. How do these injuries occur and what are their characteristics?
Muscle injuries
Cramp: A cramp is not an injury in itself, but rather a temporary dysfunction. It manifests as a very painful muscle contraction. Cramps occur in sports when one suffers from muscle fatigue or dehydration. It is, most of the time, relieved by stretching.
Contusion: When a heavy weight falls on you, for example, a contusion is trauma to a muscle, which manifests as pain at the impact site, sometimes accompanied by swelling. This injury can also be related to a bruise (sometimes called a "black eye"), caused by the rupture of small vessels located under the skin, also following a shock or trauma.
Strain: A strain is a muscle lengthening that occurs after excessive muscle exertion. The fibers are stretched and eventually tear. This injury manifests as partial pain, similar to a very limited tear. Sports activity is still possible but a little painful.
Pull: A pull is a mechanism of muscle elongation, more painful and more restrictive. It can be described as a stage 2 tear. At this stage, physical activity and even walking become difficult.
Tear: A tear, like a muscle fracture, is very painful, so much so that it can cause a fall. This injury manifests as rapid swelling of the affected limb and is often compared to a stab wound.
Joint injuries
Tendonitis: Tendonitis is an inflammation of the tendons, often due to repetitive movements during sports or professional activity. Following the friction of the tendon against the bone, the fibers partially tear, causing pain.
Chondroitin Sulfate helps protect joints and regenerate tendons and cartilage.
Osteoarthritis: Osteoarthritis is the most common joint disease, characterized by the destruction of cartilage that connects the bones. It manifests as stiff, painful, and swollen joints for days. The pain itself is permanent.
Bursitis: Bursitis is an inflammation of the bursa, due to excessive movement, such as during overuse during long training sessions. It manifests as a pocket and swelling in the knee or back of the elbow.
Sprain: A sprain is a ligament injury, most often located in the ankle. It is caused by a sudden and violent movement, accompanied by a twist. A sprain manifests as debilitating pain in the joint when used and sometimes moderate swelling.
Dislocation: A dislocation, more commonly known as "dislocation," is the displacement of two bone ends within a joint. It is generally caused by a violent impact. During a dislocation, it is impossible to make a natural movement due to the intense pain. Immobilization and rehabilitation are often recommended.
Studies
(1) Milewski MD, Skaggs DL, Bishop GA, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J. Pediatr. Orthop. 2014; 34:129–33.
(2) Deng-Fa Yang. Sleep deprivation reduces recovery from high-intensity exercise-induced muscle damage in a mouse model. Life Sciences Volume 235, 15 October 2019, 116835.
(3) Watson, Andrew M. MD, MS, et al. Sleep and Athletic Performance. Current Sports Medicine Reports: 11/12 2017 - Volume 16 - Issue 6 - p 413-418.
(4) Kohji Sato. Why is there a pronounced caudal-rostral gradient in brain glycine content? Medical Hypotheses Volume 120, November 2018, pages 1-3.
(5) Hasan GERÇEK. KTO Karatay University. Comparison of Sport Injury Anxiety of Athletes Doing Sports on Different Surfaces. February 18, 2021.
(6) P von Rosen, A Frohm et al. Too little sleep and an unhealthy diet could increase the risk of sustaining a new injury in adolescent elite athletes. 2017 Nov;27(11):1364-1371.
(7) Naziroglu M. Oral vitamin C and E combination modulates blood lipid peroxidation and antioxidant vitamin levels in maximal exercising basketball players. Cell Biochem Funct. 2010 Jun;28(4):300-5.
(8) Chan-P. Randomized, double-blind, placebo-controlled study of the safety and efficacy of vitamin B complex in the treatment of nocturnal leg cramps in elderly patients with hypertension. J Clin Pharmacol. 1998. 38: p. 1151.
(9) Adam, M. Therapie der Osteoarthrose, Welche Wirkung haben Gelatinepraparate? Therapiewoche (1991) 41: 2456–2461.
(10) Seeligmuller, K. Dem Knorpel auf die Sprunge helfen. Therapiewoche (1993) 43: 1810–1813.
(11) Barnett, M. L. Treatment of rheumatoid arthritis with oral type II collagen. Arthritis & Rheumatism (1998) 41: 290–297.
(12) Kessler M.A. Volume changes in the menisci and articular cartilage of runners : an in vivo investigation based on 3-D magnetic resonance imaging. Am J Sports Med. 2006 May ; 34(5):832-6.
(13) Poolsup N., et al. Glucosamine long-term treatment and the progression of knee osteoarthritis : systematic review of randomized controlled trials. Ann Pharmacother. 2005 Jun ; 39(6):1080-7.
(14) Reginster J.Y. Long-term effects of glucosamine sulphate on osteoarthritis progression : a randomised, placebo-controlled clinical trial. Lancet 2001 Jan 27 ; 357 : 251-56.
(15) Bell GA. Use of glucosamine and chondroitin in relation to mortality. Eur J Epidemiol. 2012 Jul 25. [Epub ahead of print]
(16) Brasky TM. Use of glucosamine and chondroitin and lung cancer risk in the VITamins And Lifestyle (VITAL) cohort. Cancer Causes Control. 2011 Sep;22(9):1333-42. Epub 2011 Jun 25.