Ways to Prevent Workout Injuries

Daily exercise is something that medical professionals recommend for nearly every individual. However, as there is with any form of activity, there is always a potential for injury. These injuries can vary from the most common and acute forms such as strains and sprains to more serious injuries that often have long-term consequences such as fractures and tendon rupture. The good news is that most people can minimize their risk of injury, notably with proper preparation and by simply listening to one’s body. Listed below are a few simple steps to keep you injury-free during your workout.

Preparing Your Body for Exercise

One of the most frequent causes of workout injuries occurs when someone foregoes a “warm up” and “cool down” period before beginning and when ending an exercise routine. Allowing the body to warm up before exercise allows your blood to begin flowing which increases circulation to your muscles and loosens joints. Doing this prepares the muscles for the activity that will follow, thus preventing injury. Warming up the body can be done by simply exercising at a slow pace for the first few minutes of the workout followed by a gradual increase. A low-intensity exercise like walking is not only an excellent way to warm up, but it is also a great way to allow the body to cool down after a period of exercise. The “cool down” period allows your heart rate and body temperature to safely decline and eventually return to its normal resting state.

Stretching

Perhaps the most widespread workout myth that attributes to workout injury is stretching cold muscles to begin a workout routine, in place of a proper warm up. It is important for one to work on flexibility, stretching at least twice a week. However, one should always stretch after their warm-up or following a period of exercise. These are excellent times to not only prevent injury but to also gain flexibility. Just remember to hold stretches for no longer than 30 seconds and do NOT bounce while you stretch. This form of stretching can result in a pulled muscle (or muscles) if you accidentally stretch the muscle too far, too fast. It is unsafe and should be avoided.

The Right Exercise and Equipment

Choosing to perform certain types of lower-intensity exercises, particularly for beginners, is less likely to cause injury than more difficult, higher-intensity workouts such as running, heavy weight lifting, or contact sports. Don’t push your body too hard, too quickly. Doing an exercise that is too strenuous for your fitness level will most certainly result in an injury.

Remember to always utilize safety equipment (helmets, mouth guards, proper footwear, etc.), be certain that all equipment fits properly, and is the appropriate equipment for your sport or activity in order to greatly reduce your risk of injury. You wouldn’t wear open-toe sandals to play a game of soccer! Furthermore, be sure to always read and follow any directions found on exercise equipment.

Proper Form

Do not disregard the importance of proper exercise form. Learning the right way to do an exercise or sport is key to preventing injury. Consult an exercise professional if you are unsure about how to perform a particular exercise or are performing an exercise for the first time.

Switch it Up!

Microtrauma injuries result from repeated use, otherwise known as overuse, of muscles, tendons, ligaments, joints, and bones. These injuries involve small tears in the fibers and tissue of the muscles, as well as overstretched tendons, sprained ligaments, and strained muscles. Many overuse injuries can be extremely serious and lead to chronic, long-term health issues. To help prevent these types of injuries, switch up your workouts, allowing yourself to use a different set of muscles each day. Even within the same workout, be sure to avoid repeating the same motion too many times.

Listen to Your Body

While becoming physically fit requires one to push themselves in order to build strength and endurance, it is important to push yourself slowly and gradually. If you are feeling fatigued, try to limit the number of days in which you exercise, the intensity of the exercise, or the length of time in which you exercise. Don’t forget to rest between workouts! You should never feel pain when exercising and if you do, stop the workout right away and contact your doctor. Get to a hospital or call 911 right away if you feel any pain in your chest during or after exercise or feel you have any other serious injury such as a broken bone, bleeding, or dislocated joint.

Don’t forget, if you have not been active, have a health condition or any other concern, always talk with your health care provider before beginning an exercise routine to ensure that you are healthy enough for exercise. Additionally, ask your doctor about the types of exercise that would be best for you and your individual needs.