Preventing and Healing Training Injuries for Athletes

Training injuries are a reality when it comes to being an athlete. Your body creates imbalances, it gets hit, overworked, you end up in the wrong positions, it does not get a chance to warm up and the next thing you know, you are injured. Depending on how you approach them, injuries can be the end of a career or the beginning of an education and work ethic. Here at Kho, we have one mission, and that is to keep you healthy.

Training Injuries

Common Training Types

  • Weightlifting
  • Plyometrics
  • Calisthenics
  • HIIT
  • Sport Specific

Common Training Injuries

Causes of Training Injuries

When you are training for a sport or for fitness, you can come across training injuries that are caused simply by overuse. More often than not your training is not supplemented with recovery protocols.

Other causes could include but are not limited to:

  • Lack of warm-up
  • Poor coaching
  • poor execution of exercises
  • mistakes
  • obstructions in the gym (poor safety)

Level Of The Injury

  • 1st degree: Mild pain, but little loss of strength or movement
  • 2nd degree: Moderate pain, mild to moderate strength loss and some tissue damage
  • 3rd degree: Severe pain, severe loss of strength and function due to a complete tear of the muscle

Treatment of Traning Injuries

The treatment of the injury is going to be dependent on the level of the injury. Generally speaking, you are going to want to do the basics no matter the level:

  • Ice – In the first few days ice can help to reduce pain
  • Compression – Compression can help with getting around if you need to and also reduce the swelling in the area.
  • Anti-inflammatory medication – Use this as a last resort because it masks pain making it easier to move around. The problem is that it can trick you into thinking that your injury is doing better than it is.
  • Working with a healthcare provider found through 9INE POINT Health – You want to find excellent therapists that know how to help athletes. These therapists will be able to do things like acupuncture and Active Release Technique which are valuable for healing groin injuries.

Rehab of Training Injuries 

Phase 1 – Active Rest

  • Protect
  • Decrease swelling
  • As much pain-free movement as possible
  • train aspects outside of your injury

Phase 2 – Reparative Phase

  • Continued rest from full-out practice and games
  • Repair
  • As much pain-free movement as possible

Phase 3 – Weight-bearing Stress

  • Gradually progress exercise
  • Begin adding resistance
  •  As much pain-free movement as possible

Phase 4 – Return to Normal Activity

  • Excercise at game intensity
  • No pain
  • No swelling or discomfort
  • Return to normal activity

Prevention of Training Injuries 

  • Proper warm-up
  • Wear proper attire
  • Slowly increase intensity and volume of training
  • Change up how you train from time to time…keep your body guessing
  • Working regularly with a health care provider found through Kho

More Resources

What to Do When Nothing is Working?

Sometimes you can ice all you want, and stretch all you want but a muscle is in pain because another area is not working or because it is protecting you. With the hips, for example, your back may be hurting because your psoas is doing too much work and it is also tight. The psoas may be doing too much work because your other hip flexors are not activating properly. The chain reaction could keep going.

Sometimes you need the help of a sports medicine provider. Sports medicine providers are used to working with athletes that need to get results quickly, to get back on the field. If you are not an athlete, I am sure that you still want quick results.

There are many different options you can go with when looking for a provider. You could get a chiropractor, massage therapist, physical therapist or many other options. The key is finding someone you trust and that you are excited to work with.

How to Find The Best Healthcare Providers for Training Injuries

9INE POINT Health is the best place to find the health care providers you need for any injuries. It does not matter where you are hurting; a 9INE POINT Health provider will be able to get you healthy again. 9INE POINT allows you to find the best local providers and compare them quickly using the 9INE POINT Number.

If you have no idea what you need, but you know you need something, 9INE POINT Health is an injury guide and you will get helped through the process. We make it easier for you to find the information and the person you are looking for to help your training injuries.

KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.

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9INE POINT Health was created by 9INE POINT in '19 as a means to provide athlete-driven resources to "Protect Athletes' Minds, Body and Belly". As well as be a platform for healthcare providers and other specialists to display their knowledge.


9INE POINT Health was created by 9INE POINT in '19 as a means to provide athlete-driven resources to "Protect Athletes' Minds, Body and Belly". As well as be a platform for healthcare providers and other specialists to display their knowledge.


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