Prevent fitness injury
Don’t let your workout slow you down. Whether you are an experienced exercise enthusiast or just getting started, knowing how to protect yourself against injuries is the first step to maintaining an active lifestyle.
What causes workout injuries?
Before you know how to prevent injuries, it helps to know how they happen.
Here are the top ways to hurt yourself exercising:
- Exercising without giving your body time to warm up
- Repeating the same motion over and over
- Straining your body by not having proper form
- Not getting enough rest in between reps or workouts
- Pushing your body too hard
- Lifting weights that are too heavy or running too fast for your level of fitness
- Not wearing proper gear
Five steps to get started on the right foot
A regular commitment to fitness will benefit your overall wellness, from your physical health to your mental and emotional health. While you may be tempted to dive in and give it your all, your body needs time to adjust to any new exercise regimen.
- Check with your doctor if you have health concerns. This could include conditions such as asthma or cardiovascular disease, or if you’ve had a joint replacement. Your doctor can help you figure out the safest way to meet your fitness goals.
- Do your research. Look up the most effective way to get the results you want. Watch videos of people doing a particular exercise so you can get an idea of proper form and pacing.
- Get the gear you need to exercise safely. This means helmets and protective gear for biking or rollerblading, proper shoes for running or hiking, life jackets for surfing or paddleboarding.
- Don’t overdo it. Vary your workout routine to prevent overuse injuries. And don’t do too much too fast. Your workouts should leave you with a sense of accomplishment and pride. If you are getting frustrated, it’s time to stop and try again another time.
- Stop immediately if you feel pain. Whether it’s a dull ache, a stabbing pain or a burning sensation, pain is your body’s way of telling you it’s had enough.
Trying something new? Don’t go it alone
Starting a new exercise plan or trying a new sport can be both exciting and daunting, whether you are new to fitness or a regular at the gym. Working with someone more experienced can keep you motivated and injury-free.
Get a referral for physical therapy or book an appointment with a sports medicine specialist if you are dealing with an injury or joint and muscle pain, or if you are recovering from surgery.
Hire a personal trainer who can put together a personalized fitness routine. A personal trainer can also coach you on proper form and technique.
Look for group classes or clubs that sound fun. If you want to start biking for exercise, look for a local club. If you’ve been interested in yoga, sign up for a class. Learning from others who may be more experienced is a great way to make sure you are exercising safely and with the proper gear.
Get a spotter for weight lifting. Weights are a great way to build muscle and stamina. Spotters help you manage the weights as you lift. Just remember to start with lighter weights and work your way up.
Take care of your body
Your body is an amazing machine. Remember to take care of yourself before, during and after workouts to prevent injuries and discomfort.
Drink plenty of water. Dehydration can cause muscle cramps, fatigue and dizziness, all which can lead to injuries.
Apply sunscreen before heading outside to exercise. You can get badly burned in the hot Florida sun, even on a cloudy day. Consider using bug spray if you find yourself getting bit.
Stretch after you are done working out. Take just a few minutes to stretch your legs, arms, back, torso — even your hands and feet. Not only does it feel good, stretching helps relax and restore tight muscles that might otherwise cause cramping and soreness later on.