Published on: 30-May-2023
As a student-athlete, you must ensure your body is in perfect condition to engage with your sports. However, despite being the most diligent and careful athlete, injuries can be inevitable, especially if you play high-impact sports like rugby and track and field. Hip injuries are among the most common injuries most athletes face.
Fortunately, there are several ways that you can prevent yourself from getting one. Aside from being careful, here are a few other things you need to do.
Consider Liquid Supplements
To further ensure that your body is in the best shape as you train daily, it would be best to consider drinking supplements alongside your routine.
Some supplements help pump your muscle to improve your training performance. While others provide you the essential nutrients like iron, magnesium, and other amino acids to ensure you receive sufficient support from your body.
However, as a student-athlete, your allowance may not be enough to sustain this. Fortunately, there are coupons available like BuzzRx. It helps reduce drug costs using BuzzRx card for people who need to purchase their medications and supplements.
What’s more, it doesn’t have complicated requirements to get your own card. When you need to buy supplements, you’ll not need to worry about the costs and instead focus on your training.
Training Program for Muscle Strengthening
As a responsible athlete, training should be part of your routine to prepare for your team’s primary practice. Since the goal is to prevent future hip-related injuries, you should consider making a separate training program that focuses on strengthening your muscles. This is essential to have a better muscle baseline strength, balance, and range of your joints to improve mobility and stabilize the hip.
You can perform strength training at least two to three days per week. Remember that strengthening your muscles doesn’t happen for just a few sessions. Thus, being consistent and having self-discipline will help you more.
Split squats, floor bridge, and step up are some exercises you can consider adding to your training program.
- Split Squats. To perform a split squat, you should start with a split leg position where one leg is in the forward position and the other is in the back. Then, flex your knees as you lower your hips until your back knee nearly touches the floor. After that, stand back up, return to your original position, and repeat. Don’tDon’t forget to switch legs.
- Floor Bridge. Bend your knees at 90 degrees as you lie down while your feet are flat on the floor and hip-width apart. Then, while your arms are on the floor, raise your body until your glutes contract. Hold the position for a while and slowly lower your hips. Repeat this exercise several times.
- Step Up. You can do this exercise by climbing stairs or simply putting an elevated box, bench, or something you can step on that’s knee-height in front of you. Slowly place your foot, then the other step down. You can also repeat this several times, depending on your training program.
Never Skip Warm-Ups
Some people interchange stretching and warm-ups and perform the former before the latter. It’s best to always remember that your warm-up routine will help the rest of your body warm up to prepare for the main training.
Furthermore, warming up will help increase your heart rate and improve blood flow to help deliver oxygen to your muscles. This activates the connection of your muscles to the nerve so that you can perform your routine better. Although warm-ups are essential to your exercise, you’ll be surprised by the number of people who skip this.
Train With a Professional
As an athlete, your primary issue concerns your physical condition. However, like any other physical activity, it’s also possible to be injured from unforeseen incidents in the gym (or anywhere else). To decrease the likelihood of injuries, working with a professional when you’re training is best. Student-athletes usually have a coach or trainers assigned by the school to guide them throughout their training.
However, this might not be the case for other institutions. If you’re a concerned teacher or official body of student-athletes, you should consider providing them the help they need to ensure their well-being. As a student, you can consider reaching out to concerned officers about your issues and reach out for resources.
Determine Your Limits
Most importantly, you must be aware of your limits as an athlete. Although surpassing your limits is the best way to overcome a slump or a small problem, it can sometimes burden your physical health if abused. You must know what you can do and when to step back.
If you start to feel any hip pain when performing even the simplest routine, stop what you’re doing as soon as possible and visit a doctor to get you checked up.
Final Thoughts
Being a student-athlete entails many responsibilities from the sports club and the academy. You should always ensure you can live up to the expectations without disregarding your health. You can look through the tips listed above and try incorporating them into your current training to improve your condition further.
