Proper Training and Technique
In light of my ignorance and jumpers knee-which is even worse because of the aforementioned, I've decided to address a very important issue in parkour: proper training and technique.
Rule #1
It is critical that you do a PROPER warm up, follwed by stretching before you begin to pk. I've neglected this many times, you've neglected this many times; even at meets this is usually neglected. You need to wam up your muscles by staying at an elevated heart rate, preferably a minumum of 10 minutes. A really easy way to do this is just go for a nice jog. It's simple, easy, and warms the muscles up. After your muscles are warm, you should spend 10-15 minutes doing a combination of dynamic and static stretches from head to toe. It's essential that you properly stretch after warming up to prevent any injuries from occuring. Gymnasts do it; and parkour is no different. And I don't mean half-assed stretching,either-stretch till you can feel it. When people go out, they usually stretch cold. A bad idea. Warm up and stretch properly, this is critical to injury prevention.
Rule #2
Adopt a strength training/fitness program. Parkour is the most physical demanding activity I've ever done in my life. Most people would probably agree with this. That is why you need to be in good shape to not only perform better, but to avoid injuries. Now I'm no fitness expert on physical training regimens, but what I can tell you is that it is important to have strong leg muscles. When I sprained my knee, the doctor told me I need to stabilize my knee by building up my quads. Just by doing proper squats, step-ups, calf raises, and other such exercises; you will be building up your leg muscles, putting less stress on your knee. Many traceurs suffer from knee problems-don't be one of them! At least adopt a strength trainign regimen for your legs-it's the least you can do.
Rule #3
Proper technique is essential. It is lack of proper technique that has led to the incurring of my injuries. Drill the basics, especially the roll! Roll, roll, roll. I'm suffering because I decided to go jump and vault without learning how to roll. I'm one month into parkour, and probably will have to sit three. Without the roll, you will put undue stress on your knees, keading into more painful and reoccuring injuries. Adtionally, if you were to ever clip, the roll may save you from sustaining a more unpleasent injuiry. Roll!!! Roll!!! Roll!!
Rule #4
If you're in pain, stop! There's a difference between muscle fatigue and joint pain. If you have joint pain, stop immediately! I cannot stress this enough. You are not doing yourself a favour by pk'ing with a bad joint. You'll only make the injury worst if you continue, so STOP!!
Rule #5
To finish the night, do a proper cool down followed by stretching again. Whatever you do, do not go from pk'ing to a complete stop. Why? Blood may pool-you do not want this. Also, a proper cool down followed by stretching helps remove the lactic acid from your muscles, allowing you to recover quicker. The cool down is similiar to a reverse warm-up.
http://www.brianmac.demon.co.uk/warmup.htm
With these five simple rules, you'll be able to pk more better and successfully with a less chance of recieving injury--both short and long term.
If anyone wants to add any rules, feel free to do so.
-Feint