How to Prevent Injuries While Exercising
Exercise is so important if you want to stay healthy but if you’re not doing it right, a workout can actually become dangerous.
Best tips to prevent injuries
As a newbie to the world of physical activity, you will need to acquaint yourself with some of the strategies to prevent injuries and trauma. There are easy things you can do before and after exercise to keep yourself safe and enjoy the respective activity.
Slow and Steady
According to the American Heart Association, walking is one of the best ways to get in a bit of exercise, especially if you’re out of shape. One of the best strategies for safety in terms of getting started with walking or another physical activity is going slow and steady.
Begin with a walking time or a level of physical activity that you feel comfortable with. Each week, increase the duration or the intensity by 10 to 20 percent. A gradual increase in intensity allows your body to get used to the activity before you challenge yourself even further.
You should also be using high quality, cushioned athletic shoes. The American Heart Association recommends changing your shoes every 300 to 500 miles in order to benefit from optimal support.
Proper Form, Proper Technique
Doing exercise isn’t just about pushing yourself, it also involves learning correct form. Doing exercises slowly and consciously is much more important than ensuring a large number of repetitions in the very beginning. Poor form can easily contribute to common injuries like sprains, muscle strains, meniscus tears, tendonitis, and rotator cuff tears.
Squats and plank exercises are two examples of workout routines that can be dangerous when not performed correctly. Doing a squat looks pretty simple but poor form can lead to lower back strain, pain in the knees and even shoulder burden.
So, if you don’t know what you’re doing, join a class or get a personal trainer. Once you master the form and the safety basics, you can continue working out on your own.
Stretching and Supplementation
Don’t underestimate the importance of stretching and warming your muscles before starting your workout. Stretching is also crucial in the end of a workout session to keep your body warm and flexible.
Stretching is the best way to keep the muscles flexible, which is imperative to guarantee a full range of motion without injuries. If you don’t do the preliminary routine, your muscles will be tight and dense. As a result, you’ll increase the risk of strains and sprains.
Those who aren’t avid exercises may once again feel completely lost. There are so many muscles in the body, how do you stretch all of them? Compound exercises and stretching routines can be used to warm up the body before a workout and help it relax after.
Just like with all other kinds of exercise, proper form is important when you’re stretching. So, follow the tip already shared – learn from a professional before moving on to solo workouts.
Apart from doing a good stretch, you should also consider pre and post-workout supplements. CBD as a pre and post-workout supplement is a great choice. It promotes muscle relaxation and it also has anti-inflammatory, pain-relief properties that can bring down soreness after intense physical sessions.
Get Your H2O
Something as simple as being properly hydrated can significantly reduce the risk of injuries during exercise sessions. But how?
Having enough water in your system reduces muscle fatigue, which in turn brings down the risk of injuries. So, have a glass of water before starting your workout and continue sipping on water whenever you feel that you need it.
There are also special hydration choices for athletes that come in the form of electrolyte drinks. These help you replenish the electrolytes lost when you sweat.
Unless you’re doing marathon training or engaging in several hours of exercise per day, however, good old H2O will do the trick.
Vary Your Exercise Routines
You have probably heard of this one but do you know why varying your exercise routines is important? The reason is simple and logical.
Doing the same kind of exercise, day in and day out will work the same muscles. This is why people who do solely running or weight lifting are prone to specific types of injuries.
The best strategy would be to walk one day, go for a swim the next and join a yoga class for your next workout. These activities will work and strengthen specific muscle groups.
You will be promoting your overall stamina and you’ll be helping all of your muscles become strong and flexible.
Learn to Listen to Your Body
Pushing through pain and discomfort isn’t always the best approach.
Ignoring your bodily signals can lead to very, very serious injuries. Some people believe that pain is indicative of hardcore exercise. If you are doing things correctly, however, you shouldn’t be experiencing aches.
If you don’t feel well, if pain intensifies with specific activities and if you feel like you’re going to pass out, discontinue what you’re doing. Chances are that you’re not doing it correctly or that the specific exercise isn’t suitable for you.
So, take it slow, get the right gear and don’t forget to have fun. Exercise is good for you if you are doing it in a mindful, body-conscious way.
Take some time to learn the basics and once you do, you can start experimenting and trying different things.