Regardless of your experience or fitness level, there is a possibility that a workout injury can happen to anyone. For that matter, something as simple as walking can cause an injury.
However, you can remarkably reduce your risk of getting injured by taking certain workout precautions.
Common Workout Injuries
When individuals exercise, they hurt themselves in all possible ways. Some of the most common workout injuries include the following:
• Muscle pull and strain
• Sprained ankle
• Shoulder injury
• Knee injuries
• Shin splint
• Wrist sprain or dislocation
Preventing Workout Injuries
There are few easy steps that can assist you to keep you injury-free during your workout.
However, first, pay attention to this general rule. If you’re a woman over age 55 or a man over age 45 or an individual with any kind of medical condition, check with your health care professional before you start a workout routine. This will make sure that you’re healthy enough for working out.
The following are guidelines that will prevent you from getting injuries during your workout:
Warm-Up And Cool-Down
Prior to every workout, one must start with a warm-up and end with a cool-down period. Warm-ups help your body to get prepared for exercise. It slowly increases your heart rate and loosens your muscles and joints. Some ways to warm up include cycling, skipping, and jogging on spot for 5 to 10 minutes.
A cool-down after you work out is vital to gradually bring your heart rate back to normal. One way to do so is walking for 5 to 10 minutes post your exercises.
Before and after your workout, do dynamic stretching before. This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury. It’s extremely beneficial to stretch after your warm-up and cool down.
Ease Into It
When you start any exercise routine or start a new workout routine, it is important that you start slowly. Then eventually build up the intensity, duration, and frequency.
Make sure that you don’t push yourself too hard. You will be able to challenge yourself more, as your fitness abilities increase.
In your workout, have some variation. Don’t overuse or overtrain one set of muscles. Repeating the same muscle movements frequently can result in overuse and repetitive-use injuries such as shin splints and tendinitis. Some ways to have variation in your workout is –
1. Day One – Run
2. Day Two – Lift weights
3. Day Three – Swim or cycle
Know Your Trouble Spots
Alter your workout for problem areas. For example, if you have arthritis in your knees, you’ll want to build up strength. However, don’t indulge in exercises that are painful. Cross-check with your doctor. Also, make sure to start out slowly.
Listen To Your Body
The “no pain, no gain” philosophy can give you an injury. Without feeling pain, you can get fit. Don’t push yourself to the extent that you experience pain. If you feel any kind of pain, there is a possibility that you may be injured. Hence, stop your workout, and rest for a day.
Fuel Your Body
Drink lots of water prior to, during, and post your workout. Start well by drinking around 18 to 20 ounces of water about 2 or 3 hours before exercising. A great general rule is to then drink this much water:
1. 8 ounces around 20 to 30 minutes before working out
2. 8 ounces after every 10 to 20 minutes during your workout
3. 8 ounces within a half-hour of when your workout is over
Eating a small meal or snack every 2 to 3 hours will help you to keep a constant source of fuel for your body. Post your workout, eat a healthy carb and protein snack to recharge your energy stores.
See A Trainer
Before starting a weightlifting or workout routine, meet a professional trainer. They can show you the correct method on how to work out. The trainer will assist you to create a safe and realistic exercise program.
Wear the appropriate gear for your workout. For example – if you are a runner, wear a good pair of running shoes that fit properly and if you are a biker, always wear a helmet.
Take a couple of days off a week to rest. Rest days provide your body with a chance to recover between workouts. That can aid in preventing injuries.
Treatment, Prevention And Recovery Of Gym Injuries
Lastly, the following video talks about the treatment, prevention, and recovery of gym injuries –
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