Everyone knows that exercising regularly is good for your body and is safe for almost anyone. However, just like in any type of activity, there’s a chance of getting hurt.
And there are a lot of types of exercise-related injuries, ranging from strains and sprains to back pain, to damaged joints or even broken bones.
Simply, there are many things that can go wrong while working out, but with a little planning, you can prevent injuries and stay safe while exercising. Apply these advice whether you are working out at home, outside or at the gym.
What causes exercise-related injuries?
Some of the most common causes of exercise-related injuries have to do with doing things the wrong way. Exercising is like a ritual, there are steps you need to follow in order to complete everything the right way.
You have to warm up, you have to execute it the right way (that’s why you should have a trainer if you’re a beginner), and most importantly, you don’t have to push your limits when it comes to fitness.
It’s important that you know when to take a break between exercises and when to stop doing one, even taking weight out for it to be easier.
Your body has boundaries, and if you don’t respect and listen, you’re gonna get hurt. It’s way better if you take exercising slowly, and take special care of your trainer’s instructions, so you can keep yourself safe while improving your quality of life.
Warming up and cooling down
It’s important and necessary that you’re warming up before you exercise. Warm-ups get your blood flowing, warm your muscles, and help avoid injuries.
And it doesn’t take that much time or effort to do so. The easiest way to warm up is to exercise slowly for the first few minutes and then pick up the pace. For example, before running, walk briskly for 5 to 10 minutes.
And after you’ve finished exercising, you should always cool down to return your heart rate and body temperature to normal levels. You can do this at the end of your routine, by doing your exercises at a slower pace for the last 5 to 10 minutes.
To stretch or not to stretch
To stay flexible and avoid sprains, you should always stretch at least 2 times per week. But it’s recommended that you do it after you have warmed up or after your workout routine is completed.
And here’s a quick guide on how to do it correctly to avoid injuries.
Do not stretch your muscles when they are cold.
Hold stretching positions for a maximum of 15 to 30 seconds.
Don't bounce.
If you’re a beginner, you have to choose your exercise wisely, and even more, if you have not been active or have a health condition, talk to your health care provider to make sure you are healthy enough to exercise. Ask what types of exercise might be ideal for you, and consider starting with low-intensity options such as:
Walking
Swimming
Stationary Bike
These types of exercises are less likely to cause an injury compared to high-impact activities such as running or aerobics. Contact sports such as soccer or basketball are also more likely to cause injury.
Also, another big part of staying safe while practicing any type of physical activity is using the right equipment.
Be sure to use the right type for your sport or activity. For example, don’t play tennis in running shoes. Wear a ski helmet, not a bicycle helmet, when downhill skiing, and if you’re doing weight-lifting, make sure to use your belt and your kneepads.
Make sure your exercise equipment:
- – Has the right fit.
- – Is in good working condition.
- – Is used correctly and consistently.
Learn proper form
At the risk of being repetitive, if you are just starting to do an exercise or sport, we encourage you to get lessons or a personal trainer to learn the basics. Learning the proper way to do an exercise or sport can help prevent injury, and most likely you will find lessons or trainers easily in your community.
If you want to check gyms around you providing personal training check out the gym near me.
Cross-training
To help prevent overuse injuries, vary your exercises. For example, instead of running 3 days a week, bike 1 day and run 2. This way you’ll use a different set of muscles and still get a good workout.
Listen to your body
There’s an outdated and harmful idea that gym bros like to push into everyone’s faces: “No pain, no gain.” Of course, to increase your strength and endurance, you will need to push yourself, like in every activity you do, but the key is to do it slowly and gradually.
You can expect to have sore muscles after your workout. But you should never feel pain while you are exercising. If you feel pain, stop immediately.
Feeling tired all the time can also be a sign that you are overdoing it. In general, avoid increasing these 3 factors at the same time:
Number of days you exercise
Duration of your exercise
The intensity of your exercise
If you learn how to listen to your body and stop pushing yourself quickly over the limits, there’s a higher chance you’ll stay safe for longer while doing physical activity. And again, don’t be afraid to go with a professional for advice, better be safe than sorry.
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