Tips to Avoid Injuries While Working Out
By Stepy Kamei
You know working out is good for you, so you've decided to finally commit to engaging in some type of exercise at least a few days a week. This is a great achievement, as getting started is always the hardest part! However, it's also important to make sure you don't overdo it, as many people start exercising with the best of intentions, only to experience an injury or strain early into their exercising journey as a result of trying to take on too much too quickly. Be sure to ease into a fitness routine that works best for your needs, without causing harm to yourself, by following these helpful tips in order to keep your workouts safe!
How Do Injuries During Workouts Happen?
Injuring oneself during a workout is a more common issue than many people realize. This is especially true if you abruptly start an intense workout regimen after having not exercised for a lengthy period of time.
Some common injuries are as follows:
- Runner's knee - Feeling pain around or behind one or both knees after going for a run? This is common when you're running on uneven or downhill terrain. Try to stick with flat, even surfaces, and preferably grass or dirt over pavement.
- Ankle strains - You might accidentally roll or sprain your ankle during an intense workout, perhaps due to a lack of balance. In order to avoid this, it may help to practice some balancing moves as you begin your workout.
- Pulled muscles - You know the feeling -- you've gotten into the groove of your run, or you weight lifting, etc., only to feel a sudden sharp pain in your side or your shin. Pulled muscles occur when a muscle is overstretched, causing fibers and tendons to tear internally. This is why warming up before each and every workout is so crucial to staying safe, as well as knowing your limits and not pushing yourself too far too quickly.
How to Stay Safe During Your Workouts
Fortunately, it is possible to remain safe while you reap the benefits of regular exercise.
To start, be sure to ease your body back into a fitness routine. As tempting as it can be to take advantage of a burst of motivation and jump right into a heavy workout, remember that slow and steady wins the race.
You may want to start with a gentle yoga or stretching practice in order to loosen up your joints and ease the body back into a place of movement once again. As time goes on, you can start adding short bursts of cardio activity (think jumping jacks, squats, lunges, etc.). Finally, as long as your body is feeling alright, you can ease into longer and more intense workouts. This method involves patience, but it will also help ensure you'll avoid injuries, strains, and other issues which may cause your body harm in the long run.
After all, if you injure yourself, you'll have to rest and avoid working out for a while - and that's not what you want either! So be sure to ease into a fitness routine that works for you, and you'll be well on your way to better health overall!
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Caldwell, NJ.