{"id":7467,"date":"2025-06-03T16:38:15","date_gmt":"2025-06-03T14:38:15","guid":{"rendered":"https:\/\/sportsmed.berlin\/?p=7467"},"modified":"2025-06-03T17:20:26","modified_gmt":"2025-06-03T15:20:26","slug":"praevention-von-ueberlastungen-und-zerrungen","status":"publish","type":"post","link":"https:\/\/sportsmed.berlin\/en\/praevention-von-ueberlastungen-und-zerrungen\/","title":{"rendered":"Pre\u00adven\u00adti\u00adon of ove\u00adr\u00aduse and strains"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"7467\" class=\"elementor elementor-7467\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bcb8e4b e-flex e-con-boxed e-con e-parent\" data-id=\"bcb8e4b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-698ad7fa e-con-full e-flex e-con e-child\" data-id=\"698ad7fa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ffd5405 elementor-widget elementor-widget-text-editor\" data-id=\"ffd5405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/sportsmed.berlin\/en\/sportsmedia\/#blog\">back to the blog<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7c2537 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"f7c2537\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/sportsmed.berlin\/wp-content\/uploads\/2023\/11\/AR_X_TSP_29_03_2019_photo_Christian_Brecheis-0528-1024x683.jpg\" class=\"attachment-large size-large wp-image-152\" alt srcset=\"https:\/\/sportsmed.berlin\/wp-content\/uploads\/2023\/11\/AR_X_TSP_29_03_2019_photo_Christian_Brecheis-0528-1024x683.jpg 1024w, https:\/\/sportsmed.berlin\/wp-content\/uploads\/2023\/11\/AR_X_TSP_29_03_2019_photo_Christian_Brecheis-0528-300x200.jpg 300w, https:\/\/sportsmed.berlin\/wp-content\/uploads\/2023\/11\/AR_X_TSP_29_03_2019_photo_Christian_Brecheis-0528-768x512.jpg 768w, https:\/\/sportsmed.berlin\/wp-content\/uploads\/2023\/11\/AR_X_TSP_29_03_2019_photo_Christian_Brecheis-0528-1536x1024.jpg 1536w, https:\/\/sportsmed.berlin\/wp-content\/uploads\/2023\/11\/AR_X_TSP_29_03_2019_photo_Christian_Brecheis-0528.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7a636e elementor-widget elementor-widget-heading\" data-id=\"c7a636e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">SPORTS ORTHO\u00adPAE\u00adDICS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24eed9c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"24eed9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3dd51f3 elementor-widget elementor-widget-spacer\" data-id=\"3dd51f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7adeeb elementor-widget__width-initial elementor-widget-laptop__width-initial elementor-widget elementor-widget-heading\" data-id=\"e7adeeb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Pre\u00adven\u00adti\u00adon of ove\u00adr\u00aduse and strains\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcff7a6 elementor-widget elementor-widget-spacer\" data-id=\"bcff7a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df0b7 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"d1df0b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">After an inten\u00adsi\u00adve work\u00adout, you sud\u00adden\u00adly feel a <\/span><b>sharp pain<\/b><span style=\"font-weight: 400;\"> in your knee. What initi\u00adal\u00adly appears to be a harm\u00adless <\/span><b>stress reac\u00adtion<\/b><span style=\"font-weight: 400;\"> turns out to be an inci\u00adpi\u00adent ove\u00adr\u00aduse inju\u00adry. We know from many years of expe\u00adri\u00adence as <\/span><a href=\"https:\/\/sportsmed.berlin\/en\/sportmediziner-berlin\/\"><span style=\"font-weight: 400;\">sports medi\u00adci\u00adne spe\u00adcia\u00adlists for Ber\u00adlin<\/span><\/a><span style=\"font-weight: 400;\">, that many of the\u00adse inju\u00adries can be avo\u00adided through<\/span> <span style=\"font-weight: 400;\">tar\u00adge\u00adted pre\u00adven\u00adti\u00adon.<\/span> <span style=\"font-weight: 400;\">Com\u00adpe\u00adti\u00adti\u00adve ath\u00adle\u00adtes in par\u00adti\u00adcu\u00adlar, who <\/span><b>regu\u00adlar\u00adly push them\u00adsel\u00adves to their limits<\/b><span style=\"font-weight: 400;\">, bene\u00adfit from our pro\u00adfes\u00adsio\u00adnal <\/span><a href=\"https:\/\/sportsmed.berlin\/en\/sportorthopaede-berlin\/\"><span style=\"font-weight: 400;\">sports ortho\u00adpae\u00addics in Ber\u00adlin<\/span><\/a><span style=\"font-weight: 400;\"> for the pre\u00adven\u00adti\u00adon of sports inju\u00adries.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00eed41 elementor-widget elementor-widget-spacer\" data-id=\"00eed41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c3be3b elementor-widget elementor-widget-menu-anchor\" data-id=\"5c3be3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"inhalt\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec4e448 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"ec4e448\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Table of con\u00adtents<\/h4><p><a href=\"#das-wichtigste\"><span style=\"font-weight: 400;\">The most important facts in brief<\/span><\/a><\/p><p><a href=\"#was-sind-ueberlastungen-und-zerrungen\"><span style=\"font-weight: 400;\">What are strains and pul\u00adled mus\u00adcles?<\/span><\/a><\/p><p><a href=\"#praeventive-massnahmen\"><span style=\"font-weight: 400;\">Pre\u00adven\u00adti\u00adve mea\u00adsu\u00adres<\/span><\/a><\/p><p><a href=\"#tipps\"><span style=\"font-weight: 400;\">Tips for quick reco\u00advery<\/span><\/a><\/p><p><a href=\"#langfristige-praeventionsstrategien\"><span style=\"font-weight: 400;\">Long-term pre\u00adven\u00adti\u00adon stra\u00adte\u00adgies<\/span><\/a><\/p><p><a href=\"#fazit\"><span style=\"font-weight: 400;\">Con\u00adclu\u00adsi\u00adon<\/span><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f1e8f5 elementor-widget elementor-widget-menu-anchor\" data-id=\"5f1e8f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"das-wichtigste\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1d73e2 elementor-widget elementor-widget-spacer\" data-id=\"a1d73e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1361e42 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"1361e42\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><em><span style=\"font-weight: 400;\">The most important facts in brief<\/span><\/em><\/h4><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Regu\u00adlar and tar\u00adge\u00adted warm-up<\/strong> con\u00adsider\u00ada\u00adb\u00adly redu\u00adces the risk of inju\u00adry.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>A<\/strong> <strong>balan\u00adced trai\u00adning<\/strong> with a pro\u00adgres\u00adsi\u00adve increase in load pre\u00advents over\u00adloa\u00adding.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>It is cru\u00adcial not to wait too long<\/strong>, but to seek medi\u00adcal advice imme\u00addia\u00adte\u00adly at the first sign of an inju\u00adry.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Acti\u00adve<\/strong> <strong>rege\u00adne\u00adra\u00adti\u00adon pha\u00adses<\/strong> are essen\u00adti\u00adal for the pre\u00adven\u00adti\u00adon of sports inju\u00adries.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Indi\u00advi\u00addu\u00adal\u00adly adapt\u00aded trai\u00adning and rege\u00adne\u00adra\u00adti\u00adon plans<\/strong> redu\u00adce the risk of strains.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d56a5e2 elementor-widget elementor-widget-spacer\" data-id=\"d56a5e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43bd205 elementor-widget elementor-widget-text-editor\" data-id=\"43bd205\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"#inhalt\">Back to table of con\u00adtents<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec80623 elementor-widget elementor-widget-menu-anchor\" data-id=\"ec80623\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"was-sind-ueberlastungen-und-zerrungen\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76bcfb8 elementor-widget elementor-widget-spacer\" data-id=\"76bcfb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-137492b elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"137492b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><em><span style=\"font-weight: 400;\">What are strains and pul\u00adled mus\u00adcles?<\/span><\/em><\/h4><p><span style=\"font-weight: 400;\">Strains and sprains are among the <\/span><b>most com\u00admon sports inju\u00adries in com\u00adpe\u00adti\u00adti\u00adve sport<\/b><span style=\"font-weight: 400;\">. While ove\u00adr\u00aduse inju\u00adries<\/span> <span style=\"font-weight: 400;\">are usual\u00adly cau\u00adsed by repea\u00adted mecha\u00adni\u00adcal stress, strains<\/span> <span style=\"font-weight: 400;\">often occur during <\/span><b>sud\u00adden, uncon\u00adtrol\u00adled move\u00adments<\/b><span style=\"font-weight: 400;\"> . The affec\u00adted joints react with pain, swel\u00adling and limi\u00adt\u00aded mobi\u00adli\u00adty.<\/span><\/p><p><span style=\"font-weight: 400;\">Joints that are sub\u00adject to hea\u00advy strain in <\/span><b>cer\u00adtain sports are par\u00adti\u00adcu\u00adlar\u00adly sus\u00adcep\u00adti\u00adble to ove\u00adru\u00adsing.<\/b><span style=\"font-weight: 400;\"> Ten\u00adnis play\u00aders, for exam\u00adp\u00adle, often suf\u00adfer from ove\u00adr\u00aduse inju\u00adries to the elbow, while run\u00adners often have pro\u00adblems in the knee area. The\u00adse inju\u00adries do not occur sud\u00adden\u00adly, <\/span><b>but deve\u00adlop gra\u00addu\u00adal\u00adly<\/b><span style=\"font-weight: 400;\"> over a lon\u00adger peri\u00adod of time.<\/span><\/p><h6><b>Sym\u00adptoms <\/b><span style=\"font-weight: 400;\">of strains and over\u00adloads are<\/span><\/h6><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain during or after trai\u00adning<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Local swel\u00adling in the affec\u00adted area<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limi\u00adt\u00aded mobi\u00adli\u00adty of the strai\u00adned joints<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased dis\u00adcom\u00adfort with con\u00adtin\u00adued strain<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83469d0 elementor-widget elementor-widget-spacer\" data-id=\"83469d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a590e8 elementor-widget elementor-widget-text-editor\" data-id=\"6a590e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"#inhalt\">Back to table of con\u00adtents<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa54d69 elementor-widget elementor-widget-menu-anchor\" data-id=\"aa54d69\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"praeventive-massnahmen\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40a6831 elementor-widget elementor-widget-spacer\" data-id=\"40a6831\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4064d2 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"e4064d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><em><span style=\"font-weight: 400;\">Pre\u00adven\u00adti\u00adve mea\u00adsu\u00adres<\/span><\/em><\/h4><p><span style=\"font-weight: 400;\">The pre\u00adven\u00adti\u00adon of sports inju\u00adries beg\u00adins befo\u00adre the actu\u00adal trai\u00adning. A <\/span><b>struc\u00adtu\u00adred trai\u00adning struc\u00adtu\u00adre<\/b><span style=\"font-weight: 400;\"> is cru\u00adcial in order to avo\u00adid ove\u00adru\u00adsing. This includes a pro\u00adgres\u00adsi\u00adve increase in trai\u00adning inten\u00adsi\u00adty and <\/span><b>regu\u00adlar adjus\u00adt\u00adments to the trai\u00adning plan<\/b><span style=\"font-weight: 400;\"> to suit indi\u00advi\u00addu\u00adal per\u00adfor\u00admance.<\/span><\/p><h6><span style=\"font-weight: 400;\">The fol\u00adlo\u00adwing pre\u00adven\u00adta\u00adti\u00adve mea\u00adsu\u00adres have pro\u00adven effec\u00adti\u00adve in various sports:<\/span><\/h6><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sys\u00adte\u00adma\u00adtic warm-up befo\u00adre every trai\u00adning ses\u00adsi\u00adon<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inte\u00adgra\u00adti\u00adon of spe\u00adci\u00adfic streng\u00adthening exer\u00adci\u00ads\u00ades for par\u00adti\u00adcu\u00adlar\u00adly stres\u00adsed mus\u00adcle groups<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regu\u00adlar stret\u00adching to impro\u00adve the fle\u00adxi\u00adbi\u00adli\u00adty of mus\u00adcles and liga\u00adments<\/span><\/li><\/ul><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">It is par\u00adti\u00adcu\u00adlar\u00adly important to adapt the trai\u00adning to<\/span><b> indi\u00advi\u00addu\u00adal resi\u00adli\u00adence<\/b><span style=\"font-weight: 400;\">. At sportsmed.berlin, we deve\u00adlop indi\u00advi\u00addua\u00adli\u00adzed pre\u00adven\u00adti\u00adon pro\u00adgrams for ath\u00adle\u00adtes that are spe\u00adci\u00adfi\u00adcal\u00adly tail\u00ado\u00adred to the requi\u00adre\u00adments of the respec\u00adti\u00adve sport.<\/span><\/p><p><span style=\"font-weight: 400;\">Effec\u00adti\u00adve exer\u00adci\u00ads\u00ades to pre\u00advent elbow and knee inju\u00adries include spe\u00adci\u00adfic <\/span><b>stret\u00adching and streng\u00adthening exer\u00adci\u00ads\u00ades<\/b><span style=\"font-weight: 400;\">. The\u00adse aim to streng\u00adthen the mus\u00adcles and impro\u00adve fle\u00adxi\u00adbi\u00adli\u00adty at the same time, which signi\u00adfi\u00adcant\u00adly redu\u00adces the <\/span><b>risk of inju\u00adry.<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-643ccf4 elementor-widget elementor-widget-spacer\" data-id=\"643ccf4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbcc6fe elementor-widget elementor-widget-text-editor\" data-id=\"fbcc6fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"#inhalt\">Back to table of con\u00adtents<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6053c31 elementor-widget elementor-widget-menu-anchor\" data-id=\"6053c31\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"tipps\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b9c383 elementor-widget elementor-widget-spacer\" data-id=\"2b9c383\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa950c0 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"fa950c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><em><span style=\"font-weight: 400;\">Tips for quick reco\u00advery<\/span><\/em><\/h4><p><span style=\"font-weight: 400;\">Despi\u00adte all pre\u00adven\u00adti\u00adve mea\u00adsu\u00adres, sports inju\u00adries can\u00adnot always be com\u00adple\u00adte\u00adly avo\u00adided. In the event of an acu\u00adte inju\u00adry, <\/span><b>quick action <\/b><span style=\"font-weight: 400;\">is cru\u00adcial. Do not hesi\u00adta\u00adte to con\u00adsult a sports phy\u00adsi\u00adci\u00adan at the first sign of an inju\u00adry. An ear\u00adly pro\u00adfes\u00adsio\u00adnal assess\u00adment can pre\u00advent more serious <\/span><b>con\u00adse\u00adquen\u00adti\u00adal dama\u00adge<\/b><span style=\"font-weight: 400;\"> and signi\u00adfi\u00adcant\u00adly shor\u00adten the reco\u00advery time.&nbsp;<\/span><\/p><h6><span style=\"font-weight: 400;\">The fol\u00adlo\u00adwing <\/span><b>gene\u00adral mea\u00adsu\u00adres<\/b><span style=\"font-weight: 400;\"> should be obser\u00adved in the event of inju\u00adry sym\u00adptoms:<\/span><\/h6><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dis\u00adcon\u00adti\u00adnue sport\u00ading acti\u00advi\u00adty imme\u00addia\u00adte\u00adly.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Con\u00adsult a sports phy\u00adsi\u00adci\u00adan as soon as pos\u00adsi\u00adble.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fol\u00adlow the indi\u00advi\u00addu\u00adal therapy recom\u00admen\u00adda\u00adti\u00adons.<\/span><\/li><\/ul><h6><b>Important: <\/b><span style=\"font-weight: 400;\">Every sports inju\u00adry must be cla\u00adri\u00adfied indi\u00advi\u00addu\u00adal\u00adly and pro\u00adfes\u00adsio\u00adnal\u00adly, as the heal\u00ading pro\u00adcess and opti\u00admal tre\u00adat\u00adment depend hea\u00advi\u00adly on the spe\u00adci\u00adfic inju\u00adry and the per\u00adso\u00adnal fac\u00adtors of the ath\u00adle\u00adte.<\/span><\/h6><p><span style=\"font-weight: 400;\">In the long term, the fol\u00adlo\u00adwing aspects should be taken into account after an inju\u00adry:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gra\u00addu\u00adal resump\u00adti\u00adon of trai\u00adning<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adapt\u00ada\u00adti\u00adon of the trai\u00adning plan to avo\u00adid rene\u00adwed ove\u00adru\u00adsing<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regu\u00adlar moni\u00adto\u00adring of tech\u00adni\u00adque in the respec\u00adti\u00adve sports<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8ce498 elementor-widget elementor-widget-spacer\" data-id=\"a8ce498\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5da41f9 elementor-widget elementor-widget-text-editor\" data-id=\"5da41f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"#inhalt\">Back to table of con\u00adtents<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c30d72c elementor-widget elementor-widget-menu-anchor\" data-id=\"c30d72c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"langfristige-praeventionsstrategien\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e9f6f30 elementor-widget elementor-widget-spacer\" data-id=\"e9f6f30\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d463c2a elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"d463c2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><em><span style=\"font-weight: 400;\">Long-term pre\u00adven\u00adti\u00adon stra\u00adte\u00adgies<\/span><\/em><\/h4><p><span style=\"font-weight: 400;\">The sus\u00adtainable pre\u00adven\u00adti\u00adon of sports inju\u00adries requi\u00adres a <\/span><b>holi\u00adstic approach<\/b><span style=\"font-weight: 400;\">, that goes bey\u00adond indi\u00advi\u00addu\u00adal exer\u00adci\u00ads\u00ades. The importance of <\/span><b>suf\u00adfi\u00adci\u00adent reco\u00advery pha\u00adses<\/b><span style=\"font-weight: 400;\"> in ever\u00ady\u00adday trai\u00adning, which are often unde\u00adre\u00adsti\u00adma\u00adted, should be par\u00adti\u00adcu\u00adlar\u00adly empha\u00adsi\u00adzed. The\u00adse rege\u00adne\u00adra\u00adti\u00adon peri\u00adods are fun\u00adda\u00admen\u00adtal for the reco\u00advery of stres\u00adsed struc\u00adtures and form the basis for <\/span><b>long-term per\u00adfor\u00admance impro\u00adve\u00adment<\/b><span style=\"font-weight: 400;\"> wit\u00adhout inju\u00adry. Expe\u00adri\u00adence shows that this important aspect is often negle\u00adc\u00adted, which leads to avo\u00adida\u00adble ove\u00adru\u00adsing.<\/span><\/p><h6><strong>\u200b\u200bSuc\u00adcessful pre\u00adven\u00adti\u00adon stra\u00adte\u00adgies include<\/strong><\/h6><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balan\u00adced trai\u00adning plan\u00adning with appro\u00adpria\u00adte reco\u00advery pha\u00adses<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regu\u00adlar review and opti\u00admiza\u00adti\u00adon of move\u00adment tech\u00adni\u00adque<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adapt\u00ada\u00adti\u00adon of trai\u00adning inten\u00adsi\u00adty to cur\u00adrent per\u00adfor\u00admance<\/span><\/li><\/ul><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">The most com\u00admon <\/span><b>inju\u00adry pat\u00adterns <\/b><span style=\"font-weight: 400;\">vary con\u00adsider\u00ada\u00adb\u00adly in dif\u00adfe\u00adrent sports. While the lower extre\u00admi\u00adties are often affec\u00adted in soc\u00adcer, pro\u00adblems in the should\u00ader and elbow area are more com\u00admon in thro\u00adwing sports. Accor\u00addin\u00adgly, pre\u00adven\u00adti\u00adve mea\u00adsu\u00adres <\/span><b>should be adapt\u00aded to the spe\u00adci\u00adfic requi\u00adre\u00adments<\/b><span style=\"font-weight: 400;\"> of each sport.<\/span><\/p><p><span style=\"font-weight: 400;\">Regu\u00adlar <\/span><b>checks of move\u00adment tech\u00adni\u00adque <\/b><span style=\"font-weight: 400;\">by qua\u00adli\u00adfied trai\u00adners or sports phy\u00adsi\u00adci\u00adans can help to <\/span><b>iden\u00adti\u00adfy and cor\u00adrect<\/b><span style=\"font-weight: 400;\"> incor\u00adrect strain at an ear\u00adly stage. This is par\u00adti\u00adcu\u00adlar\u00adly important in tech\u00adni\u00adcal\u00adly deman\u00adding sports in order to avo\u00adid sports acci\u00addents in the long term.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5aebec elementor-widget elementor-widget-spacer\" data-id=\"c5aebec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a1be5a elementor-widget elementor-widget-text-editor\" data-id=\"2a1be5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"#inhalt\">Back to table of con\u00adtents<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-080fea9 elementor-widget elementor-widget-menu-anchor\" data-id=\"080fea9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"fazit\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-551de06 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"551de06\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:300}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><em><span style=\"font-weight: 400;\">Con\u00adclu\u00adsi\u00adon<\/span><\/em><\/h4><p><span style=\"font-weight: 400;\">The effec\u00adti\u00adve pre\u00adven\u00adti\u00adon of ove\u00adr\u00aduse and strains is an essen\u00adti\u00adal part of a <\/span><b>erfolg\u00adrei\u00adchen Trai\u00adnings\u00adkon\u00adzepts<\/b><span style=\"font-weight: 400;\"> suc\u00adcessful trai\u00adning con\u00adcept in com\u00adpe\u00adti\u00adti\u00adve sport. Through a com\u00adbi\u00adna\u00adti\u00adon of tar\u00adge\u00adted exer\u00adci\u00ads\u00ades and well thought-out trai\u00adning plan\u00adning, ath\u00adle\u00adtes can signi\u00adfi\u00adcant\u00adly<\/span><b> redu\u00adce their risk of inju\u00adry<\/b><span style=\"font-weight: 400;\"> and main\u00adtain their per\u00adfor\u00admance in the long term.<\/span><\/p><p><span style=\"font-weight: 400;\">At the first sign of an inju\u00adry,<\/span><b> quick action<\/b><span style=\"font-weight: 400;\"> is requi\u00adred \u2014 do not hesi\u00adta\u00adte to seek pro\u00adfes\u00adsio\u00adnal advice. A <\/span><b>time\u00adly visit to the doc\u00adtor <\/b><span style=\"font-weight: 400;\">and strict adhe\u00adrence to the recom\u00admen\u00added reco\u00advery times are cru\u00adcial for a full reco\u00advery.&nbsp;<\/span><\/p><p><span style=\"font-weight: 400;\">At <a href=\"https:\/\/sportsmed.berlin\/en\/\">sportsmed.berlin<\/a> we use our exper\u00adti\u00adse in sports medi\u00adci\u00adne to help you deve\u00adlop <\/span><b>indi\u00advi\u00addu\u00adal pre\u00adven\u00adti\u00adon stra\u00adte\u00adgies<\/b><span style=\"font-weight: 400;\"> that are opti\u00admal\u00adly<\/span><b> tail\u00ado\u00adred to your sport\u00ading goals <\/b><span style=\"font-weight: 400;\">and requi\u00adre\u00adments.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca83330 elementor-widget elementor-widget-spacer\" data-id=\"ca83330\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fb34c4 elementor-widget elementor-widget-text-editor\" data-id=\"3fb34c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"#inhalt\">Back to table of con\u00adtents<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59488ff4 e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"59488ff4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;animation&quot;:&quot;fadeInUp&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6b8b0c7c e-con-full e-flex e-con e-child\" data-id=\"6b8b0c7c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-186999cf elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"186999cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"> The best tre\u00adat\u00adment for sports inju\u00adries is to avo\u00adid them through com\u00adpe\u00adtent pre\u00adven\u00adti\u00adon.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Effek\u00adti\u00adve Pr\u00e4\u00adven\u00adti\u00adon von Sport\u00adver\u00adlet\u00adzun\u00adgen f\u00fcr Leis\u00adtungs\u00adsport\u00adler und \u2011sport\u00adle\u00adrin\u00adnen. Bew\u00e4hr\u00adte Metho\u00adden zur Ver\u00admei\u00addung von \u00dcber\u00adlas\u00adtun\u00adgen. Jetzt lesen!<\/p>","protected":false},"author":1,"featured_media":152,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"inline_featured_image":false,"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-7467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pr\u00e4vention von \u00dcberlastungen und Zerrungen<\/title>\n<meta name=\"description\" content=\"Effektive Pr\u00e4vention von Sportverletzungen f\u00fcr Leistungssportler und -sportlerinnen. Bew\u00e4hrte Methoden zur Vermeidung von \u00dcberlastungen. 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Bew\u00e4hr\u00adte Metho\u00adden zur Ver\u00admei\u00addung von \u00dcber\u00adlas\u00adtun\u00adgen. Jetzt lesen!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportsmed.berlin\/en\/praevention-von-ueberlastungen-und-zerrungen\/","og_locale":"en_GB","og_type":"article","og_title":"Pr\u00e4vention von \u00dcberlastungen und Zerrungen","og_description":"Effektive Pr\u00e4vention von Sportverletzungen f\u00fcr Leistungssportler und -sportlerinnen. Bew\u00e4hrte Methoden zur Vermeidung von \u00dcberlastungen. 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