When working out, it is far easier to add a little workout injury prevention to your routine rather than deal with an injury afterward. An injury can be easy to get if you don’t know what you’re doing. But they’re also easy to avoid!
Many injuries occur due to overuse. The most common types of sports injuries are sprains, strains, and stress fractures of the bone. Here’s how to avoid an injury during your workout:
Reduce the risk of injury
Not pushing yourself too hard to exercise too often is important. Taking time off to allow the body to recover allows your body to heal from any stress related to the workout and gets you ready for the next one.
Before and after exercising and injury-prevention stretching
Before exercising, drink plenty of fluids. Also, sleep the recommended amount. Adults need an average of 8 hours of sleep every night. This will keep your body primed and ready to perform at its best.
When getting ready to exercise, warm up appropriately using dynamic movements. Cool down by using static (held) stretching.
Injury prevention while exercising
During the exercise that you’re doing, focus on maintaining your balance. Keeping balance in mind can help with fall prevention. Aside from overuse, falls are a common source of injury while exercising.
To avoid overuse, train the entire body versus training specific muscle groups. You can’t spot increase or reduce single muscles or muscle groups safely. Your body works as a cohesive unit and most movements should begin with your core. This means that you’re engaging your entire midsection front, sides, and back, including your glutes. In addition to training your whole body as a cohesive unit, make sure to also strengthen the muscles used in the exercise or sport. Don’t overuse your muscles. Let your body tell you when it’s had enough and you need to rest.
Try to increase flexibility while doing the exercise so that you’re using the full range of motion necessary for that exercise. In order to do this, it is best to have your trainer help you learn to use the proper technique.
Common workout injuries
Once you know what types of things to do to avoid common workout injuries, it is easy to avoid them. Practice training in various planes of motion, using good technique when exercising, and avoiding swinging or using momentum to lift weight. The most common workout injuries are:
- Muscle sprains
- Muscle strains
- Knee injuries
- Ankle injuries
- Shoulder injuries
- Wrist injuries
If you do get a minor muscle sprain or strain, you can care for it at home using the R.I.C.E. method.
Injury prevention in sports
For preventing injuries in sports activities, use the right equipment. If protective gear is recommended due to the common injuries in that sport, use the protective gear, and use it the right way.
Depending on the sport, concussion prevention can be really important. The more contact in a sport, the greater the risk of injury. The most common types of sports injuries are sprains, strains, and stress fractures of the bone.
Don’t stress yourself out with unrealistic expectations of what you should do or be able to do. Start slowly and build up your endurance and muscular strength. Whatever is comfortable for your body may differ from day to day or week to week. Focus on the rest, preventative care, and exercise your body needs that day. Each person will grow in their exercise routine at their own pace.
Warm up to avoid exercise injuries
Warming up effectively is one of the most important things you can do to prevent injuring yourself while exercising. Working through various planes of motion and working in functional patterns to prevent strains and sprains.
The most effective thing you can do is follow these steps on how to prevent injuries to have a safe workout. A personal trainer or coach can provide safety tips and direction, including variations/progression of an exercise to make it harder or easier. A good trainer will also watch your technique, make sure you are breathing and aligned appropriately.
For more information on injury prevention during workouts, contact us today!