Anyone who undertakes any kind of physical activity has to be vary about injuring themselves. Injuries can be unbearable, excruciating and at times have the capacity of derailing your fitness ambitions. While there are some injuries that heal in no time, there are others that can remain with you for a lifetime. Most injuries are a result of an exercise blooper, and although nobody is invulnerable to injury, caution can definitely be taken to ensure that you reduce the risk of getting injured.
Exercises do a world of good to an individual’s body. However, one cannot discount the fact that if you pick up an injury in the bargain, it can be an extremely demotivating thing. Some of the most common exercise injuries that people experience are:
- Lower-back strain: In today’s world, since most of the work is done seated at one position for a long time, people suffer from weak back muscles. Considered as one of the most problematic areas of the human body, while training hard the chances of straining your lower back are high.
- Neck/Shoulder strain: Poor posture, technique and over doing upper body exercises can lead to neck and shoulder strains. Shoulder dislocation is an injury people involved in heavy workouts commonly suffer.
- Knee strain: If you’re someone who engages in activities like running, jumping or playing a sport, that involves excessive use of your legs – then knee injuries are a very common thing. A severe knee injury, especially if not attended to carefully, can take anyone off their feet for months. At times, the injury is so grave that it also calls for a surgery.
- Achilles Tendinitis: High intensity workouts can lead to irritation and tightening of your tendons. One is likely to aggravate the tension in the tendons, if not given proper timely rest.
- Hamstring pull or tear: Another very common injury, a hamstring muscle pull or tear can take weeks and at times months to recover. This form of injury is mostly caused by overdoing lower body exercises and denying the body enough rest to recover.
Returning to a regular exercise routine once you suffer a painful injury is not a piece of cake. The fact that you hit the gym regularly or engage in routine physical activities does not mean your body is safe. The best way to deal with injuries is not to acquire one in the first place. Whether it’s an injury listed above or any other, here’s how you can decrease the threat of getting injured:
Don’t forget to stretch at all times
Stretching before and after a workout routine are the most ignored practices of fitness enthusiasts. Though we’re all aware of the importance of loosening and relaxing the body’s muscle, most people fail to incorporate stretching as a part of their workout routine. Remember, stretching not only relaxes your muscles, but also improves mobility and flexibility.
Slow and steady wins the race
One has to be reasonable with their fitness goals. Nothing can be and should be achieved overnight. Mind you, it takes years of practice, commitment and dedication for athletes and fitness experts to reach where they are. A simple thumb rule one must keep in mind is – exercise as much as your muscles can take. Slow and steady effort in building your muscle strength will take you places. If you’re a beginner, then it’s extremely important you take it slow and don’t overdo at any point of time. Even if you’re someone who exercises regularly, then you must ease into a new routine and not push yourself too much. According to researchers, one of the biggest reasons for people acquiring injuries is overdoing some of the exercises. So keep it simple and listen to your body at all times.
Poor technique and lack of proper equipment
Even if you are taking it slow, it’s important that you do your exercises the right way. Experts believe that it’s very critical to keep a check on the way you exercise and what you exercise with. So, firstly learn the right form of any exercise before mastering it. Once you’ve achieved fair bit of progress then experiment with increasing weights. It’s okay if you take a while before you start seeing results of your efforts because it’s more important that you master the art before reaping its benefits. Take some time off to research over the internet on the right technique of every exercise you perform. If you visit the gym, then reach out to your trainer to show you the right techniques. The bottom line is stay informed and perform your exercises correctly to avoid injuries.
Give your body sufficient rest
It’s equally important to give your body the required rest as much as it is to exercise. Results will never show if you do not allow your muscles to recover from the wear and tear of a routine. One of the best ways to give your body rest is to get at least 8 hours of sleep daily. Sleep will help your muscles build back, and if coupled with healthy eating, the results will be much satisfying.
Remember, don’t confuse muscle soreness to injuries. Muscle soreness after an intense exercise routine is very normal, but what must not hurt is the workout itself. Workout and exercises must be fun and pleasurable. If it is something that’s causing pain and discomfort, then keep in mind that you’re doing something wrong somewhere. So stay calm and let your body ease into a steady and enriching fitness routine. Stay fit, stay injury free!