Like it or not, injuries while exercising are inevitable. At some point in your fitness journey, you will experience one. Some workout injuries are worse than others and may take a longer time to heal.
The problems with injuries are that they can keep you from training. Those who suffer from serious injuries while exercising are susceptible to weight gain, loss of quality of life, and sadness.
Before you strain a tendon or pull a muscle, your body sends signals to your brain to prevent an injury. We are conditioned to think ‘no pain no gain’ but the pain always means stop!
When you experience pain or injury while exercising, do not keep going. Pushing through pain is the difference between a strain or a tear in the muscle or tendon.
The Most Common Injuries While Exercising Are:
- Shoulder pain during push-ups
- Sore back after squats
- Knee pain after lunges
- Rib pain after running
- Knee pain during squats
You might not be able to avoid injury completely, but many exercise-related injuries can be prevented by following these tips below:
1. Listen To Your Body:
Your body tells you everything you need to know. If you feel pain while exercising, that is your body telling you to stop. If you feel discomfort during exercise that is your body telling you to do something else.
If your body is exhausted, rest and take a few days off from training. If you have muscle or joint pain that is chronic, your body is telling you to see a doctor.
2. Warm-up and Cool Down:
If you take a frozen rubber band and stretch it out chance are it will snap! Think of your body as a rubber band. Before you begin training, warm up your muscles for 15 minutes. When finished, cool-down and stretch.
Food is the key! Your diet isn’t only for weight loss, your diet is for maintaining a healthy lifestyle.
Whatever training you are doing, make sure you are getting the proper nutrition! Fats, carbohydrates, and protein should increase when doing heavier training. Make sure your diet consists of r vitamins, minerals, and fiber. Eat nutrient-dense foods.
But be warned: consuming high quantities of sugary food can cause your body to become leptin resistant! So avoid sugar-based products and you will be good to go 👌
Your body loves water! Dehydration slows the recovery process. Recovery is vital for injury prevention. Ensure you are drinking enough water previously, during, and after your exercise.
If you don’t like water, try coconut water or a low-sugar electrolyte drink. Herbal green tea is also an effective source of weight loss!
5. Take a break:
I am guilty of overtraining. Overtraining can cause injuries especially if you are doing repetitive movements. Set up rest days in your exercise regimen.
Beginners should have 3 rest days a week. If you are advanced, have one rest day a week, but make it an active rest day.
Sometimes, you may need mental health days from exercise as well. Take as many rest days as you need to get back on track.
Diversify your workouts! You should also apply this if you hit a plateau. If you are runner, running every day is pounding on your knees!
Cross-train by swimming, doing yoga, rowing, or cycling. Don’t forget, cross-training can also be weight lifting.
Here is a tip: If you work out is cardio-based add strength training 2-3 times a week.
7. Use The Proper Technique:
I can’t stress this enough! To avoid acute injury use proper form and technique. Many people develop injuries because they are doing the exercise wrong.
If you don’t know how to do something don’t be afraid to ask. If you have no one to ask, always use your body weight as resistance before you move on to weights.
Now that you have a strategy on the best way to exercise without getting injured, have a harmless, enjoyable workout. Then take some rest days for all of your achievements!
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