Due to our constant busy lifestyles in this day and age, exercise-related injuries have become all too common. Individuals take shortcuts to achieving their daily exercise, exhibit improper form, and rush their workouts in order to fit them into a hectic daily routine. Although we have gotten busier, it is not an excuse for putting yourself at risk of injury. Injuring yourself during exercise will only set you back in terms of progress and make all of your other daily activities even more painful and challenging.

The most common exercise-related injuries are [1]:

• Sprained or twisted ankles
• Shoulder injuries
• Knee pain or injury
• Shin splints
• Pulling or straining of muscles
• Tendinitis
• And more

Do yourself a favor and take the time to learn prevention techniques necessary to avoid injuries during exercise. Below are some of the best strategies to implement into your daily life and exercise routines in order to have the lowest potential risk of exercise-related injury.

Have a check-up with a primary care physician/physical therapist

If you are planning to start a workout program, please visit a primary care physician or physical therapist in order to access your level of health and fitness. A health care professional can provide you with fitness routine advice, movements and exercises to avoid, and which ones to perform that work best for your current health levels. If you already know you have a preexisting weakness or condition, then this step is all the more important. You can also have a physical therapist or personal trainer guide you weekly through your routines if you want more instruction on how to safely proceed with your exercise goals.

Do a warm-up AND a cool-down

This type is often the most overlooked, as we can find ourselves too busy to take the time to do it. Yet this step, if missed, is the one that most often leads to injury. A workout should consist of an active, dynamic warm-up and end with a cool-down. A warm-up will help increase your heart rate, get blood flowing throughout the body and muscles, and help loosen your joints and muscles in preparation for a strenuous activity [1]. A warm-up can essentially be a smaller, less intense version of your workout. Movements like high knees, jumping jacks, and butt kickers all classify as great warm-up options. A cool-down, on the other hand, is your chance to bring your body back down to a resting/relaxed state. It’s a time for you to improve flexibility and ease your muscles. Static stretching, such as doing a side bend for 30 seconds on each side, is a great way to relax the body and help your muscles stretch out after being tensed up and active during your workout. Additionally, you can simply do a slower version of your cardio, like a slow walk, as a cooldown for about 5-10 minutes.

Stretch those muscles

Ideally, you should stretch before and after your workout, and even several times throughout the day. As mentioned in the warm-up and cool-down sections, there are two ways to stretch for your body. Before a workout, engage in dynamic stretching – which consists of large, dynamic movements that warm up your muscles and get blood flowing to the appropriate areas in preparation for an intense routine. After your workout has ended, engage in static stretching – where you hold challenging, but comfortable movements for a period of 15-45 seconds at a time in order to aid in flexibility and relaxation of muscles. Throughout the day, it’s a good idea to perform either one of these stretches during breaks to prevent your muscles and joints from getting too stiff.

Go at your own pace, not someone else’s

Whenever we see a cool exercise idea, we often dive into it without a second to waste. The problem is, these routines we need to BUILD ourselves to get to safely. When beginning a new routine, begin at a slower pace – one that is more comfortable for your ability level. Then, gradually increase the intensity, time, and sets in order to challenge your body and grow in strength and endurance. It may also be helpful to seek a health professional’s advice before you begin a new routine as well.

Variety is key

Do not perform the same exercise every single day of the week, every week. This is how you plateau in your progress. Variety helps our muscles stay on the edge of their seats. It offers a challenge. Repeating the same thing can lead to injury as our muscles are not given any chance to recover. Muscles need at least 24-48 hours to recover following an intensive workout to that region. Try to segment your workouts through the week to interchange every other day. For example, do cardio (like biking, walking, etc.) every 2-3 days. In between those days, do your strength training – like weighted leg workouts, arm workouts, core workouts. Make sure you are leaving at least 24 hours in between workouts of the same type and muscle group.

Strengthen your weaker areas [1]

A health professional can assist with this step as well. Essentially, you need to build strength in and around regions that you have predominant weaknesses. For example, if you have a weak ankle from repeated strains and twists, your workouts should consist of strength training and cardio exercises that build strength and support not only to the muscles and joints around the ankle, but also the knee and the entire leg up to the hip. Your body will thank you once it has the strength to help you live more comfortably in your day-to-day life, even with the injury/weakness.

Listen to your body [1]

I really dislike the motto “it’s not progress if there is no pain.” Sure, a bit of soreness after a workout is normal, and sometimes we have to push our comfort levels in order to make gains. However, PAIN is BAD. You should not be feeling like you are in tears, with a sharp discomfort and pain radiating constantly during the workout. This is a bad sign and means you are doing something that you should not. Do not push yourself through pain in the hopes that it will “go away.” It will not. You are going to injure yourself. Take it easy. If something hurts, STOP doing it. Try another exercise or a different form/posture. If the pain continues, stop all workouts, and rest for 24 hours. If pain persists, see a healthcare professional.

Supply your body with the right fuel

Hydration is one of the most important steps in fitness. You lose a lot of fluids while exercising, and adequate hydration helps our body’s stay energized, and helps us avoid muscle cramps and fatigue. Make sure you drink 16-20 ounces of water about 2-3 hours before exercise [1]. Less than 30 minutes before exercise, drink another 8-12 ounces. During the workout, continue to consume this same amount every 20 minutes. End the workout with one more cup of water [1]. When it comes to food, have a nice meal 2-3 hours before a workout, that contains a majority of healthy carbohydrates and some protein to give yourself the energy fuel necessary to make it through an intense workout. Do the same following your workout to replenish your energy stores [1].

Dress the part

Have the right workout gear. Make sure you are comfortable but also able to move fluidly without interruption or discomfort. Shoes are one of the most important aspects to workout attire. Have the proper shoes for the type of activity you are performing – whether it’s walking, running, biking, hiking, etc. Make sure you change out your shoes seasonally, before they are worn and torn and in a condition where they can cause you injury.

Rest days are a part of the routine too

It is actually a necessity to take days off during the week. Although we mentioned variety in a workout is key, variety alone is not enough for muscles to recover. Variety helps challenge the muscles and give them a slight break, but rest days help the entire body recover and rejuvenate. Take at least 1-2 days of rest per week, where you do not perform any of your workout routines. You can still have an active day, such as through grocery shopping, having a family walk, etc., but make sure you avoid your fitness routines to give your muscles and joints a much needed break.

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This guide is only a small portion of what HID Fit Therapy covers in our e-book “How To Workout Like A Rockstar & Avoid Injuries.” To learn more in depth information about how to avoid injuries during exercises, like preventing specific injuries, recovering from specific injuries, and prevention techniques for various exercises and ailments, check out our e-book (coming soon)!

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References

[1] https://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment#1