How To Avoid Workout Injuries While Exercising?

People who exercise regularly and have been working out for a long time agree that injuries from workouts are quite common, but they can be avoided with proper precautions. Working out is important for our health, so it’s important to include it in our daily lives. However, there is always the chance of getting hurt or injured while doing any exercise.

Exercise-related injuries include strains, back pain, and sprains. A personal trainer will help you avoid common injuries from exercise by helping you understand the proper form and position for performing exercises.

These injuries are more common when you exercise incorrectly or push yourself too hard. However, exercise injuries can be caused by many factors, so let’s get into it!

Workout Injuries While Exercising

Exercise Injuries: Common Causes

While there are many reasons you could get hurt while exercising, the most common are:

  • Before warming up, start an intense workout session.
  • Too many repetitions of the same motion or exercise for too long.
  • An incorrect form of exercise.
  • You are not taking enough breaks between workouts to allow your body the rest it needs.
  • Pushing your body beyond its capabilities is a dangerous habit.
  • It is a good idea for your fitness and body type to do more strenuous exercise.
  • Use the wrong equipment, or use the correct equipment incorrectly.
  • Not enough water.
  • Not knowing when it is time to stop.

It’s important to warm up and cool down.

Warming up before starting a workout helps prepare your body for the more intense and strenuous exercises ahead. This is one of the best methods to avoid injury from training.

It is best to take it slow and exercise slowly for the first few moments. For example, it is good to walk slowly for a few minutes before starting running. This helps to loosen your muscles and prepares your body for running.

It is important to take a deep breath and allow your body to cool down after exercising for a while. It is equally important to cool down after a hard workout. This allows your body to return to its normal temperature and heartbeat.

You can cool down by taking a break or moving at a slower pace for a few moments before you end the session.

Stretching: Is it a Yes or No?

Any personal trainer or gym would suggest that you do stretching exercises before beginning your workout. Testing should be done at least 2 to 3 times per week to improve flexibility and mobility.

Although it’s not yet clear if stretching can prevent injuries from workouts, it’s a good idea to do it because it helps loosen stiff muscles.

You can do the stretching exercises after you have warmed up or right at the beginning of your workout.

Here are some important points to remember about stretching.

Do not stretch muscles that are already injured or cold.

Do not hold the stretch for longer than 15-30 seconds.

Avoid bouncing when you are stretching. It could prove counterproductive.

Choose the Right Exercise – Be Smart and Realistic

Before exercising, consult your local trainer and healthcare provider to determine if you can exercise. It’s especially important if there are any health conditions or illnesses. Ask your doctor if you can exercise and what type of exercise.

It is always a good idea to choose low-intensity exercises for beginners like –

  • Walking
  • Golf
  • Swimming
  • Ride a stationary bike
  • Walking slowly

These exercises will not cause injuries and prepare you for more intense training in the future. Exercise-related injuries can be caused by running, aerobics, or other high-intensity activities, especially if you are new to the sport.

Contact sports like soccer, volleyball, ice hockey, and sand volleyball can cause injury if you are new to the sport or have previously lived a sedentary lifestyle.

Always use the right equipment.

The best way to avoid injury is to use the right equipment. The right equipment can drastically reduce the risk and chances of injury. However, depending on your exercise, height, weight, exercise intensity, and body type, the safety equipment may vary.

You may also find safety equipment that is common for your chosen sport, such as –

  • Proper Footwear: Sports Shoes, Gym Shoes
  • Helmets
  • Goggles
  • Kneepads
  • Shin Guards
  • Mouth Guards
  • Workout Clothes – Gym Wear/Sports Wear
  • Gym Belt – To Support Stomach/Abdomen

It is crucial to use the correct equipment for the sport or exercise you are doing to avoid injury. For example, running shoes are not recommended for tennis, and a helmet on a bicycle is better than a helmet for skiing downhill.

It is also important to make sure that your exercise equipment is –

  • It’s your size, and it fits well.
  • It is in excellent condition to offer optimal support and protection.
  • Properly worn
  • It is designed to be used in the sport/exercise you choose.

Make good form

Learn the basics of a sport or exercise by taking lessons. The risks of injury are greatly reduced when you exercise properly or play the sport correctly.

A personal trainer can be hired to assist you, or you can join an outdoor group or gym to learn from local instructors. This is a great way to reach your fitness goals and avoid injuries.

Cross Train

You can avoid injury by doing exercises that target your target muscles.

If you run 3 to 4 days per week, run two days and then cycle the second. This would strengthen your muscles and help you reach your fitness goals.

Listen To Your Body

When engaging in any physical activity, listening is important. It is normal to feel sore after a hard workout. However, if you feel any pain or discomfort while exercising, it is advisable to stop.

While you will need to cross some boundaries and experience pain along the way, you must do so slowly and carefully.

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