Ways to prevent workout injuries
So, you have finally committed to taking your physical fitness to the next level. Of course, you are eager to start and see results as soon as possible. But do you know your desires can be brought to an emergency stop due to a workout injury? To know how it happens and what you can do to protect yourself, read on.
Causes of workout injuries
While exercise is good for your body, it has risks involved as well. Almost everyone who is a fitness enthusiast is prone to workout injuries although the degree of severity will vary. Older people are more vulnerable than younger people. Probably because as they age, their bodies lose the strength they had to adapt to exercise as they used to. Hence, if you are older, try as much as possible to stay within your limits.
Sometimes, doing the right exercise too often and too much or doing the right activity wrong can lead to injuries. In other times, it’s choosing a wrong activity depending on your physical condition or body type. Therefore, knowledge is power, get to learn what works for you and for how long to keep yourself away from exercise injury issues.
Tips to prevent workout injuries
As you know, prevention is better than cure. Before you start wondering what to do from the pain caused by exercise injury, consider knowing ways to prevent it. Here are a few tips to guide you.
Know your body
The first thing you need to know before hitting the gym or engaging in home exercises is your body’s limitations. You need to know how much your body can take in and the most suitable exercises for you. If you have had a minor injury before, get to know the activities you should avoid until you get better to avoid escalating the problem. For instance, if you have a problem with your knee, don’t go anywhere near a treadmill or a stepper. You should also avoid leg presses because they can aggravate the injury. Again, if you have back problems, then back stretches on a stability ball may prove to be a big challenge. The point is, get to know your body. Get to understand those weak areas in your body and avoid activities that stress them up.
Listen to your body
Other than knowing your body, you need to be a trusted friend to your body. Learn to listen to it and when it requests you slow down please do so. Gone are days when people believed that no pain, no gain. Although some exercises are quite hard, this should not necessarily mean you injure yourself. If you are busy working out and you suddenly feel the pain of any sort including a sudden tweak or a cramp, kindly slow down or better still, take a break. You can do other forms of exercise until your body is strong enough to handle the stress. You are not in any form of a competition and even if you are, your health should come first.
Furthermore, if you are unwell, don’t think of hitting the gym until you get better. Placing additional stress on your already unwell body will do you more harm than good. Treat your body with the care it deserves. Always allow it to rest when it requests you to do so. You always get back when your body is energetic enough.
Get a personal trainer
Although it may seem fun to workout at the comfort of your home without anybody telling you what to do, this can also turn out to be disastrous. The truth is, you need a professional to guide you through this awesome journey. The good thing about getting a personal trainer is that you will have an expert to guide and caution you during your workout sessions. Apart from motivating you, he will get you started safely and assist you to establish a fitness plan based on strategic goals such as weight loss, aerobic fitness, muscle building and the like. A qualified fitness trainer can help you to avoid workout injuries that may leave you with complications. Therefore, instead of engaging in physical activities that are not even helping you, consider getting a personal trainer. The investment is worth it in the long run.
Warm-up and cool down
Getting into a workout without proper knowledge is very dangerous. A lot of people do not know the importance of warm-ups before exercising. Others think it’s a waste of time. If you want to get the best out of your workouts, make sure you begin with a warm-up and end with a cool down. Warm-up help to prepare your heart rate and the muscles for the activities ahead preventing strains and breathing problems. After the workout, do the same to help cool down your body and get your heart rate to where it was before the workouts. Examples of warm-up exercises may include but not limited to brisk walking, stretching and jogging.
Use mats when exercising
The best way to prevent yourself from slipping accidents and joint pain is to use a mat when exercising. Avoid working out on hardwood, cement, rags or the carpet. Instead, use a thick exercise or yoga mat. It is specially designed to give you the support you need when doing various forms of exercises.
Dress for the occasion
The same way you have outfits meant for office, special events or weekends is the same way you should have outfits to workout. Many people have suffered from workout injuries because they exercise without wearing proper clothes and shoes. To be safe, always ensure you have the appropriate equipment for the activity you are going to engage in. You do not have to spend a fortune to buy the right equipment for your workout sessions. Just get yourself an outfit that will protect you against, strain, impact and overheating. If you are not sure what to pick, ask a professional to guide you.
Final thoughts
It is important to protect yourself from injury workout all the time. However, if they happen, the best thing is to consult your doctor even when you don’t think it’s very serious. You will be protecting yourself from greater health risks in the future.
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