Start training right: Take it slow - Knowledge - Stuttgarter Nachrichten

The new year is always accompanied by good resolutions. For many, fitness is back on the agenda. dr In an interview, Sven Ostermeier gives tips for a successful start to training.

After the big feast at Christmas time, healthy eating and sport are back on the agenda for many. To ensure that the start of training takes place without injuries, Professor Dr. Sven Ostermeier, senior orthopaedist and sports physician at the joint clinic in Gundelfingen, advises beginners in particular to take things slowly: "Finding the right balance is the be-all and end-all of any sports training." In an interview with the news agency spot on news, the expert has the most important tips ready.

What is important for a successful start to training?

Professor Dr. Sven Ostermeier: Basically, if you want to be on the safe side, prepare well and don't underestimate the sporting challenges. For example, cross-country skiing (and by no means only downhill skiing) requires a relatively good level of fitness as well as some strength in arms and legs. Before doing this, I strongly recommend beginners to have a small medical check-up (especially when they are older) and to take a beginner's course - specifically to master the correct technical coordination of arms and legs (including the use of sticks) and to avoid incorrect movement sequences. Beginners should also prepare intensively over several months (ideally with a combination of ski gymnastics, strength training and coordination exercises).

Finding the right balance is the be-all and end-all of any sports training. This also applies to jogging, for example. Daily running is always too much of a good thing, especially for beginners. Because not only the circulation has to get used to the training: Joints, ligaments and tendons also need some time to adapt to the new loads. We recommend stretches of 20, 30 minutes or a little longer two to three times a week.

Knee pain after jogging is very common, especially after a long break from sports. But that's no reason to worry, it's completely normal. However, the symptoms should subside overnight. If they last longer than three days, this is a warning sign. The cause is then probably an inflammation in the knee. If the pain is accompanied by swelling and warming of the knee joint, a visit to the orthopedist is urgently required.

Very important before the start: suitable running shoes that guide the foot well and prevent injuries to the ligaments and joints caused by sprains. And please never forget to warm up. Then always stretch the muscles gently: first the calves, then the thighs.

Why are fitness beginners more likely to have injuries?

Ostermeier: Exaggerated ambition and overexertion - these are often the causes of sports injuries. Especially in the beginning you should not overdo it with the training. Otherwise we can expect various complaints - starting with a pronounced, but usually harmless sore muscles. In this case, training should be resumed after two pain-free days at the earliest. Anyone who continues to run happily is threatened with torn muscles. In addition to being overwhelmed by sport, a lack of warm-up training is often the cause of this serious injury. In contrast to sore muscles, which only become noticeable the next day, knife-like pain occurs immediately. In addition, mobility is significantly restricted. Pressure bandage and cooling are the first effective immediate measures.

The sensitive Achilles tendon often makes life difficult for athletes, especially joggers. There is a logical explanation for the frequency with which they are injured: when we run or jump, enormous forces act on this connection between the calf muscles and the foot. These can exceed ten times your own body weight. A bang, similar to a whiplash, usually indicates an injury or a tear in this orthopedic weak point. In the acute stage, cold applications and anti-inflammatory drugs help against the pain.

Injuries to the ankle are also very common. Because no other joint is put under so much strain: With every step, a multiple of the body weight rests on this weak point of the body.

How can we avoid injuries?

Ostermeier: I can avoid ankle injuries, for example, by thoroughly warming up my calves before every training session or game and especially by training the foot and shin muscles. Coordinative exercises, such as walking on mats or balance exercises on a therapy board/wobble board, also stabilize the ankle apparatus and prevent twisting trauma.

Basically, the risk of a sports injury can be minimized by training systematically (preferably under the guidance of a professional) and not simply ignoring personal limits (such as exhaustion or pain). In addition, stretching exercises should be a matter of course - not only before but also after training.

Functional clothing that is suitable for the weather is important for outdoor training: i.e. water-repellent jackets, waterproof hats and good running shoes. These should have a good tread to prevent slipping on the wet foliage. A headlamp improves visibility in twilight considerably. Reflectors also ensure that runners or other outdoor athletes are easier to see.

What should you pay attention to when doing strength exercises?

Ostermeier: A regular warm-up protects against strains or injuries. Age-appropriate exercises and mastery of the appropriate (equipment) technology are recommended. After training, please always think about regeneration breaks for the muscles.

If you want to do everything optimally, you can get support from a professional training partner: If done correctly, strength training not only builds muscle, but is also health-promoting. Chronic back pain and the risk of cardiovascular diseases can be reduced. A medical check-up makes sense before you start training, especially when you are old or ill.

What is important in fitness training?

Ostermeier: I can increase my performance through continuous fitness training - in practically every sport. A large number of exercises primarily train endurance, but also strength and speed, among other things. Instead of chasing after top performance, it is far better to choose achievable goals with moderation. But please train regularly and provide variety - otherwise it can quickly become boring. The right equipment - starting with the right sports shoes - optimizes all fitness training.

It is well known that warming up before and stretching after sport is important...

Ostermeier: Intensive warm-up training with coordination exercises, shoulder circles, etc. is particularly important in winter damage to the joints. Because when it's cold, our muscles cramp and are therefore particularly susceptible to injuries. In addition, the body now needs a longer time to reach the correct operating temperature.

Stretching after a run is just as important. This should take place indoors if possible. This protects ligaments and muscles. In addition, the risk of catching a cold from cooling down is reduced.

How should those affected proceed in the event of a sports injury and when is a doctor's visit necessary?

Ostermeier: The "immediate measures" are of course primarily based on the type of injury. Whether it's a torn muscle, a torn muscle fiber or ankle damage: Orthopedists recommend the bad luck rule as immediate help for many sports injuries. This means:

In the event of severe pain or other significant symptoms, immediate consultation with the emergency department is required. Manual examinations as well as ultrasound and, if necessary, MRI or X-rays show whether a bruise, a torn ligament or a broken bone is the cause of the symptoms and what treatment can help.

Professor Dr. Sven Ostermeier is a specialist in orthopedics and accident surgery, sports medicine, chirotherapy and special orthopedic surgery. The shoulder and knee expert works as a senior orthopaedist at the joint clinic in Gundelfingen. He is also an instructor for the German Association for Arthroscopy.