We all know that this could happen even if our exercise form were almost perfect.
How best do you guys think we can prevent muscle tear?
In recent years I have kept in my mind(Well, at least trying to):
1) Keep well hydrated.
2) Feed the muscles with proper nutrition(I can only think of protein, though)
3) Work out later in the day if possible
4) Warm up thoroughly
5) Stretch
6) Gradually increase poundage
7) Use extreme caution if the exercise is new to you and you go heavy, low reps, or do explosive movements.
Any other ideas? Supplements?
I would greatly appreciate your input, especially on certain nutrients that are important for your muscle health.
Thanks a lot.
factchecker,
That's a good list. I would add the following.
To me form and progression are the keys to safe, effective strength-training. Also, one must ask why they are lifiting weights so heavy that they are only able to perform one or two reps safely.
IMHO - Unless you are a competitive lifter there is no reason to lift heavier that a 5RM. Even this is not needed for 99.9% of the lifting population. The fact is that if your 5-10 RM goes up, your 1 RM goes up.
I don't do 1 RM testing any more (used to do it a lot years ago). I only work with "virtual" 5 RM or lighter. This is enough to predict max strength increase for all but the most competitive P-Lifters and O-lifters (who will require max efforts for their sport).
TAKU
Thanks!
To add to what you and TAKU already stated:
1) Include proper eccentric loading into your programming. This is especially important to the tendon and musculotendon juncture, but still serves an important role in strengthening the muscle tissue as well.
2) Keeping your soft tissue healthy with proper soft tissue mobilization techniques (whether they be foam roller/LAX ball/self myofascial release techniques), ART/Graston, etc. If you have had a previous injury, scarring will occur within the tissue which can create a site of weakness within the muscle (a person with a previous hamstring strain/tear is 6 times more likely to have a future hamstring episode). Even without a true previous injury, you are creating micro trauma during training that soft tissue techniques will help assist with recovery and proper healing. Not to mention, they can assist with correcting soft tissue imbalances that can lead to joint imbalances and other issues down the line.
http://triblive.com/sports/steelers/5752883-74/hamstring-bradley-steelers#axzz2zxaNMmsK
Here is a report by the Pittsburg Steelers medical staff where they began to MRI their players with a history of hamstring strains. From this report, they are advocating PRP injections to facilitate healing, but my take away point for this discussion is the MRI results showed scarring and that was the site where injuries were occurring again. Do something to fix the scarring/damaged soft tissue (soft tissue work, PRP, etc), and it will help prevent tearing/re-tearing.
MATT,
You have given me some information I have never thought of.
I think I'm going to start with 1), eccentric loading.
I really appreciate your input.