Exercise injuries are real and can occur at any event or when least expected. Most exercise injuries happen from the use of poor exercising techniques which pull, wrench or rip a muscle of connective tissues. In some circumstances, serious injuries may occur including bone dislocation. According to Gerald Varlotta, sports director based in New York, exercise injuries occur either from doing the right activity too much or too often. Luckily, there are some simple ways through which you can work smarter and prevent most of the exercise injuries.
1. Warm Up
A warm-up is necessary for increasing the flow of blood to your muscles. Warm-ups usually constitute high-rep, low-intensity, quick-paced exercises that raise your temperature while at the same time promoting flexibility and mobility. You can warm up by riding a stationary bike, jogging, stair climbing or some light weight training. Before engaging in any strenuous exercise, try a 5-10-minute warm-up to relax and elongate your muscles. In addition, warm-up neurologically prepares your muscles and promotes muscular circulation.
2. Undergo Routine Physical Test
It is important to consult your doctor before starting a new exercise program. Engaging in any new activity can stress your body. Your doctor will help you make adjustments in case you have an undiagnosed heart disease or any other medical condition. Plus, he/she will let you know what your limits are and advice on the right amount of exercise you should engage in. If you are at risk of arthritis or any bone disease, your physician will suggest exercises to strengthen your bones and muscles.
3. Don’t Exercise When Hungry
You must be aware the feeling you might get if you exercise on an empty stomach. Your muscles are nutritionally deprived and making moves or lifting weights can lead to exhaustion or wear out. You don’t need to exercise immediately after taking a large meal. You should give your body at least 2 hours to get the food absorbed into your system. Your muscles need nourishment before exercise to avoid bonking or getting fatigue. Additionally, keep your body hydrated before you exercise by drinking adequate water 2 hours before you start working out. Sip through your water bottle as you go on with exercises to replace the lost fluids from sweat.
4. Understand Your Body
You may experience sharp pain, light-headedness or weakness when working out. You shouldn’t ignore any of these experiences because they could be signaling an injury. Stop exercising and evaluate your technique to find out where things are going amiss. If you push through acute pain, chances are that you might develop a severe or chronic injury. Give your body time to heal before resuming exercising if the symptoms don’t improve* after a short time. Consult your doctor if the pain persists even after you have stopped working out.
5. Get Adequate Rest
Is your exercise regime killing you? It can lead to a condition commonly known as overtraining syndrome. Your body needs time to rest and recover. Thus incorporate some resting days in your workout routine. In addition, get adequate sleep every night to boost* your immunity and get refreshed. Studies have shown that regular exercise contributes to restful sleep but overtraining can lead to sleep deprivation. Fitness experts recommend that you should avoid exercising at least 4 hours before bedtime.
6. Cross Train
Most exercises only target specific muscle groups. To create a balance in muscle growth and development all over your body, incorporate different exercises in your routine. This helps to reduce workout boredom or overstressing certain muscle groups. Engage in different workouts including strength training, stretching, and exercises that boost* flexibility. Doing some resistance band exercise may help you!
7. Dress Appropriately
Ensure that your exercise attire is less about fashion but more about comfort and safety. Look for a dress that fits you well and keeps you cool. Bear in mind the fabric that provides wicking. Your attire should be tailored to the specific activity you are going to undertake. Look for a good sports shoe to protect your feet and ankles and boost* performance. Wrong shoes may become the reason for knee fracture sometime. Other accessories you should consider to prevent exercise injuries include wrist bands, gloves, goggles, hats or sunglasses. Avoid wearing excessive jewellery, tight clothes, jeans, sandals, sweaters or dangling objects from your wrist and neck.
Conclusion – To Avoid Exercise Injuries
Exercise injuries can be avoided if the right techniques are employed when exercising. In the event an exercise injury occurs, you should first evaluate its severity and seek medical attention immediately if need arises. Always avoid overtraining and incorporate different exercises that target all muscle groups. This will help to even out muscle development all over your body to give an attractive physique. Plus it will prevent overtraining some muscle groups which can take toll on other body parts. Exercises should not wreak havoc on your body, but should make you physically active and healthy all the time. Take every precaution at your disposal to prevent mishaps when exercising.