How to Avoid Injuries During a Workout

By Ashley Chapman

Keeping a healthy lifestyle is important for a variety of reasons whether you work out to maintain a healthy weight or as stress relief. While exercise is a great asset to your weekly routine, it is vital that you take precautions to avoid injuries.

Below are four things to keep in mind to help avoid injuries from your workouts!

Dynamic Stretching

Dynamic stretching is important to do at the beginning of a workout. Studies have shown that static stretching, or holding stretches for too long at the beginning of a workout, may cause injuries.

Dynamic stretches are active movements that help prep your muscles for activity. The type of exercise that you will be doing will determine the type of dynamic stretching you might use.

Some examples of dynamic stretching include:

• Leg swings (front/back, side-to-side)
• Side lunges (not done for longer than 30 seconds)
• High knees

Static Stretching

Once you have finished your workout, it is important to do a cool down activity.

Static stretching is a stretch that is held for longer (compared to dynamic stretching). It is also used to help improve flexibility in muscles.

Some examples of static stretching include:

• Hamstring stretch (touching your toes)
• Quadriceps stretch (standing or sitting down)
• Arm & Shoulder stretch
• Calf stretch

Previous Injuries 

If you have experienced an injury in the past, it is important to be aware of them whenever you start a new exercise or workout. Remember to consult with your doctor to get tips on what types of exercise to avoid or what stretches to be sure to do when your workout is finished.

Even after getting the OK from your doctor to participate in certain activities, it is always important to take it slow in the beginning. Since your muscles are not accustomed to the exercise, it may take some warming up to.  

Low Impact vs. High Impact Exercises

If you have experienced injuries in the past, this does not mean that you cannot workout.  It is vital that you choose exercises that will not irritate or further your injury.

There are two types of exercise to keep in mind, low and high impact exercises. For those that have experienced injuries, no or low impact exercises would be the best options.

No or Low impact exercises include:

• Walking
• Cycling
• Swimming
• Water aerobics

High impact exercises include:

• Running
• Jumping rope
• Step aerobics
• Dancing

Remember that the types of stretches that you do before and after a workout will be determined by the type of exercise that you are participating in! 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Jacksonville, Fla.