10 tips to avoid injuries during the operation bikini.

-Heat, follow a few routines, avoid obsessing, not to exceed the exercise, learn about our body or stretching are some of the tips provided by SOMACOT to reduce the risk of suffering an injury.

Madrid, may 2010.- SOMACOT, the Matritense society of orthopaedic surgery and Traumatology, has made public a list of ten tips to prevent injury during the operation bikini ”.

According to SOMACOT, spasms, strains, fractures of ligaments, sprains, dislocations and fractures are the most common injuries that can cause excessive exercise. Knees, ankles, shoulders, and wrists are the joints that suffer most. For its part, biceps, triceps, quadriceps and abdominal muscles more problems experience.

In the words of Dr. José Miguel Guijarro, President of SOMACOT with good weather a lot of people will enter the rush to look athletic and stylish body. The arrival of the summer is the kick-off for aggressive diets and uncontrolled exercise sessions. However, trying to get a body ten ” in a few weeks, when throughout the year there has been nothing to stay in shape is counterproductive, since an irrational practice of sports can cause many injuries. ”

tips. THE TRAUMATOLOGISTS RECOMIENDAN:

not obsessed: in this time of year people suffer a disturbing obsession with take care of your body and have it ready. It is important to be aware that as much as one machaque his body during a month, it will not achieve extraordinary results. Exercise is healthy, but always made in a controlled manner and avoiding excesses.

Heat: Before engaging in any physical activity is recommended to prepare the body. Start with a few simple exercises that activate muscles and prepare them for the physical wear and tear that will suffer then. With 15 or 20 minutes of previous warming we will increase muscle flexibility and articulate, reflexes, the oxygenation of the blood and heart rate.

Exercise gradually: You can claim to do on a day that has not been done for months, no pass not to move a muscle to spend hours in the gym. The exercise should take place gradually. We should start doing exercises little wear and tear or for a short period of time, to gradually to increase the intensity and duration of physical activity.

Dosage: If you are not usual sportsman, subjecting the body to Marathon days of fitness can be detrimental. More appropriate is to carry out this kind of exercises n maximum of 2 or 3 times per week, and complete the week with other less demanding physical activities and involving no displacement at a gym, is enough to do abdominal, do squat against the wall, push-ups, or simply walk.

Follow the advice of a coach físico: The most common is to launch to exercise without knowing very well what we should, above all if we went to the gym. It is important to be left to advise a physical trainer to tell us what exercises are best suited to our Anatomy, the correct way to perform them, and the time we devote to every routine.

Follow a tabla: The exercise of uncontrolled manner is useless. Little exercise is better quality than much and little cash. The right thing is to follow a few routines, a few tables that accommodate the needs of each person and exercising the muscles in a controlled way and without hubris.

Know your cuerpo: It is important to know the weaknesses and possibilities of our body at the time of exercise. Our age, medical history and current state of form are variables which we must take into account before a demanding physical activity. Be clear when say enough is enough avoid us more of one problem.

Do estiramiento: The realization of stretching one after any physical activity is often overlooked but is shown to spend about 10 or 15 minutes to stretch muscles after exercise prevents overload and favours the muscular recovery.

Eating properly alimento: Many people associate operation bikini with decrease in food intake, something that should only be done in a controlled way. If in addition, to this we add our physical activity increased, the risk of problems increases. Carbohydrates, proteins, vitamins, minerals (calcium, potassium and phosphorus) or antioxidants should not miss on any diet, as they help to relaxation and recovery of the muscles. The right thing is to try to burn about 500 calories a day to exercise.

Go to especialista: It is better to prevent than to cure. It is recommended that before any possible doubt, persistent pain, or any possible symptoms appearing during the practice of exercise go to specialists. They evaluate and recommend the best solution to your problem.

About SOMACOT

The Matritense society of orthopedic surgery and Traumatology brings together more than 400 industry specialists who develop their activity in the community of Madrid. SOMACOT was created 23 years ago, in 1987, with the aim of promoting the study, research and development of orthopedic surgery and Traumatology at the scientific level and encourage the professional development within its autonomous.