A regular workout routine is a great way to stay in shape; it can also be the reason you find yourself in the doctor’s office.
Injuries can happen when you hit a punching bag, do yoga poses, or sweat it out in an elliptical machine. You can avoid these injuries by following the tips below.
1. Warm Up and Cool Down
Working out is a rigorous physical activity. It requires proper conditioning of the body before you jump in.
Warming up prepares your body for aerobic activity. It revs your cardiovascular system, raises body temperature, and increases muscle blood flow. In turn, it reduces muscle soreness and minimizes injury.
Aside from warming up, cooling down is also essential. Do not push your body beyond what it can handle. Periodic rest is vital for recovery. It is especially important for endurance athletes since it regulates blood flow and reduces muscles’ stiffness.
2. Choose the Right Exercises
You can lessen the chances of getting hurt by planning the right routine.
If you are a novice or have a relatively weaker body (seniors or those recovering from an injury), go for low-impact exercises, like riding a stationary bike, swimming, or even walking.
Low-intensity exercises can improve flexibility, muscle strength, and balance. It also has positive effects on mental health. Your workouts do not have to be high-impact to be effective.
3. Commit to a Healthy Diet
Any workout injury prevention plan should include a healthy diet. The food that you eat will provide the fuel that your body needs. It will allow you to perform better. This way, your body can better handle the demands of working out, making it less likely to suffer from an injury.
Eating whole and healthy foods enhances injury prevention. Pay attention to your energy and micro-nutrition needs. Get your fill of carbohydrates, replenishing the glycogen necessary for recovery.
Milk protein, whey, and casein can help repair the muscles that break down because of training.
Aside from food, take supplements to strengthen your body and help prevent injuries. Some vitamins and minerals to consider are magnesium, zinc, calcium, omega fatty acids, and collagen peptides.
4. Listen to Your Body
No pain, no gain—this is a common philosophy amongst fitness buffs. While it is true, don’t overstretch yourself. Know your limits and listen to your body.
It is good to stick to a routine, but when your body is saying no, stop. For instance, do not stress your body more if you have the flu or cold. It is wise to rest and recover before you get back to your fitness regimen.
5. Practice a Good Form
Poor form will strain your muscles, ligaments, and tendons, making you prone to sprains. If you practice the right mechanics, you will reduce injury and over-compensation, and have better performance and less pain.
One of the most vulnerable areas of your body is the spine. It has a series of stacked bones that will slip when your form is bad. Also, the back and abdominal muscles can be damaged when the spine is not straight. Be careful when doing any exercise and always practice proper form. 10 Common Kettlebell Exercise Mistakes and how to avoid them
6. Wear the Right Workout Clothes
The right attire can be your savior from injuries. Go for something you are comfortable with. Lightweight and breathable fabrics are your best options.
Also, pick the right footwear. Pick a pair that makes it easy to balance while providing the support and comfort you need. Using the right shoes is more critical if you have conditions like a flat foot or plantar fasciitis.
IMPORTANT: Always wear required gear for certain exercise routines like mouth guards, helmets, knee pads, goggles, and shin guards are also must-haves.
7. Hire a Trainer
Especially if you are starting your fitness journey, you will benefit from hiring an experienced trainer.
A qualified trainer will teach you the fundamentals of exercises that will help optimize results while minimizing the chances of injuries. The best thing is that you can take advantage of the knowledge and skills of your trainer.
Aside from injury prevention, it is also an opportunity to tailor-fit your training depending on your fitness goals and capabilities. Plus, it is easier to stay motivated when someone is pushing you to your limits.
Get Fit Without Injury
Get fit and healthy without being injured! Follow the tips in this guide and you should be fine.