Ouch! 7 Ways To Avoid Painful Exercise Injuries
Exercise is good for you. Evidence suggests it improves your physical and mental well-being and will help prevent you from getting sick. But if you don’t adhere to a few simple safety guidelines, it could cause a painful injury.
- Seek Medical Advice
If you haven’t exercised for a while, or if you’re planning on trying something new and strenuous, it’s a good idea to obtain medical advice first. Your doctor will outline any concerns and can make suggestions based on pre-existing conditions. If you’re planning on training to ease an existing condition, such as piriformis pain, look for exercises that are tailored towards this. Sites such as www.mobilityguardian.com/best-piriformis-stretch/ are useful as they go into detail about the condition and how to ease it.
- Consider A Trainer
Personal trainers are qualified in all areas of fitness, including working out safely to avoid injury. They will help you master the right techniques and correct you if you’re going wrong. They will also create a plan tailored to your specific needs.
- Start Small
If you’re just starting out, make small changes first. Set yourself achievable goals and work towards them. Once you have reached them, push yourself a little harder and set some new objectives. Try not to get carried away and do too much in the beginning. Working gradually is much more effective and will yield greater results.
- Warm Up
Learn how to do a proper warm up. Going straight into your workout will jolt your system and could cause injury. A gentle warm up will raise your body temperature and increase the blood flow to your muscles. It’s also important to cool down at the end of your workout to help your blood pressure and heart rate return to normal.
5. Know Your Limitations
One of the best ways to avoid injury is to know your body and your limitations. If you’re aware that you have weakness in your knees, find exercises that won’t exacerbate this. Be aware of any weak areas and work around them, as well as build up surrounding muscle groups to help stabilize your joints.
- Don’t Push Too Hard
When we exercise, the body releases endorphins which make us feel good. It’s sometimes easy to forget that we need to take it steady and we push too hard. This can then lead to pulled muscles or other painful injuries. Again, it’s about knowing your limits and building up gradually. As we get a little older, we forget that we’re no longer twenty-three and our bodies and muscles have changed. It doesn’t mean you can’t work out. You just have to be mindful and don’t do too much too soon.
- Stay Focused
Accidents and injuries sometimes happen when we’re not paying attention. You could be at the gym on the running machine but your mind is elsewhere. You’re too busy trying to listen to a conversation across the room. The next thing you know you’ve taken a tumble and strained your knee. Always remain focused on what you’re doing and be vigilant. It only takes a split second for an accident to occur.
Most injuries are preventable. Taking sensible precautions will protect you; and ensure your workout is effective and enjoyable.
Kristin McGee is a celebrity yoga and Pilates instructor in New York City. She is currently teaching yoga with Peloton. She is the star of over 100 videos, seen in several magazines and tv shows and is a spokeswoman for many brands and causes she believes in. A proud mom to three, she sure keeps herself busy!