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Twenty Ways To Avoid Injury During Exercise

by | Health & Wellness

Aug 5, 2020

Exercising is a vital part of our daily schedule—we workout to maintain a healthy weight and keep our bodies fit. Engaging in different exercises can be fun and entertaining. But when you overdo it, there could be some injuries. That is why I have come up with these effective ways to avoid injury during exercise.

Injury during exercise is not pleasant at all. Some injuries during training are not avoidable. But there are simple steps to take to avoid damages during exercise. You don’t have to put a stop to your health fitness exercise because of injuries. Following these steps will make your exercise safe with fewer injuries.

1. Learn About All Exercise-Related Injuries: You cannot avoid what you don’t know. The first thing to do to prevent injury during exercise is to educate yourself. Learn about the different physical activities and workouts out there. While you’re at it, know all the harms associated with each of them.

Knowing about exercises will give you an idea of what to do or avoid. You’ll also be able to create an informed plan for your exercise routine. 

2. Understand The Limit of Your Body. Everybody has a limit, and they can’t ignore it. To avoid injury during exercise, study your body, and know the limits it can reach. There are simple exercises like jogging, skipping, and walking, not injury-prone. But your body still has a limit that you must not cross. Talk to your doctor. Let him recommend the best exercise that is suitable for you.

Your doctor may tell you to stop some exercises and start new ones. Know that every exercise routine could also have a modification mode. Follow your doctor’s advice. It is one of the best ways to avoid injuries during exercise.

3. Ensure To Always Warm-Up before Exercising: When your muscles are cold and stiff, you can’t avoid injuries. So, before you start to exercise, warm-up your muscles. You don’t have to be weak to warm-up. No matter how healthy you are, a warm-up before exercise helps you avoid fractures.

During warm-ups, you increase the flow of blood to your muscles. Warm-ups make the muscles flexible and mobile. Active warm-up like jogging, walking will be beneficial. Leg and arm lift for about five minutes will go a long way toward avoiding injury during exercise.

4. Make Use of the Right Techniques during Exercise: The most common injuries that occur during exercises is due to wrong techniques. There is a right way to do every type of training. You must know and do it the right way to avoid injury during exercise.

Using the wrong technique could cause a muscle wrench or rip and even a tissue tear. Before starting to exercise, make sure you have learned all the right methods. Watch lots of videos or read articles with pictures or graphic explainers. Know the proper techniques if you want to avoid injury during exercise. 

5. Stretch Your Body Before Exercising: After a proper warm-up, you need to stretch your body before you start exercising. A warm-up is different from stretching; warm-ups make blood flow to your muscles. While stretching makes the muscle relaxed after a warm-up.

After a good warm-up and a few stretches, your muscles become warm and injury-resistant. When you stretch your muscles before exercising, you will avoid injury during exercises. Stretching your muscles after your workout also helps to end soreness.

6. Ensure You Use The Right Equipment And Gears For Exercise: Another major cause of exercise-related injury is using the wrong equipment and accessories. Don’t use tennis shoes for running or jogging; get a running shoe. To avoid injury during exercise, make sure all your equipment is working well.

Use the right equipment designed for the training. Do not try to improvise by switching equipment. It can cause exercise injuries. Also, buy equipment from authorized dealers who sell the original. There are fake products out there that are cheap. But you will still pay in full when you get injuries, so avoid them. 

20 Ways To Avoid Injury During Exercise

7. Don’t Engage In The Same Type Of Exercise For A Long Time: Engage in different forms of exercise to avoid injuries. Sticking to the same task can cause a strain in your body. It can also cause the muscles involved to ache. We call this muscle fatigue. When the muscles can’t work, they begin to underperform.

Engage in different forms of exercise and stretch the other muscles in your body. Increase your flexibility, strength, and stability by trying out other workout options. It affects all parts of your body and helps avoid injury.

8. Ensure You Rest Well: Do not overwork your body; take breaks from exercises. Overtraining is a direct link to having injuries during workouts. You use energy when exercising and need to refill now and then. Failing to replenish your body for all the energy used may result in sickness.

Overtraining your body decreases the nervous system and muscle’s ability to heal itself. When your metabolic activities become agitated, stores of glycogen and ATP deplete.

Make sure you take at least one day off your weekly exercise routine, to create a balance. Your body needs rest, and you must give it to it. 

9. Exercise With A Professional Trainer: Using an expert trainer may cost you but very much worth it. A professional trainer has the skill and experience to know the type of exercise for you. Try not to make this crucial decision by yourself, through personal judgment. You may have an idea for the perfect workout, no doubt about that.

But a professional knows the best types of workouts and exercises for your body physique. A professional trainer will create an exercise plan with the right training for you. Following the instructions and guidelines will keep your body fit and avoid injuries.

Bonus points; expert trainers can work with the doctor’s recommendation. They help you choose an exercise based on current health condition, without complications. 

10. Ensure You Have A Good Diet: Food reach in certain minerals can prevent injuries during exercise. Don’t skip meals and engage in an intense workout. It can cause exercise-related injuries. A proper diet helps replenish all the nutrients and calories burned during exercising.

Ensure to eat a healthy breakfast before you go exercising. No matter how little it will still help. Skipping breakfast before exercising can cause you to be slow and sluggish.

A meal of fruits, vegetables, beans, and whole grains is a proper diet you can try out. Your food keeps you full and replenishes your body of all the nutrients lost.

11. Spread Out Your Exercise Plan: To avoid injury during exercise, spread out your exercise schedules. Don’t cramp the tasks you are to engage in for one week into three days. You will overwork your body and cause exercise injuries.

A healthy and fit body not possible in a day. Don’t force your body to work more than it should. You will wear your body out and can have an injury when you are exercising.

Also, a professional trainer can help you spread out your workout plan. Follow it through and avoid physical damage during exercise.

12. Prepare Yourself Before Exercising: Make preparations before you start any physical training. Preparing your body helps to avoid injury during exercise. A full body check-up is a must for everyone. The results from your body check-up will determine the exercise you should try out.

There are exercises a diabetic person should avoid. The same goes for people with heart-related diseases. Asides from body check-up, you also need to get the right kits and gears.

Also, preparation is one thing that you must not overlook. If you want to avoid injury during exercise, have a tentative plan.

13. Don’t Rush Your Exercise: When starting to exercise, don’t rush into it. Start at a low intensity and increase with time. Exercising at a high intensity is not sustainable and causes exercise-related injuries. Perceiver Exertion is a system that can help with your workout routine.

It comes with several features that enable you to measure your response. As time goes on, you can increase the frequency, duration, and intensity of your exercise.

Your body adapts over time to avoid injury during training. Start your workout slowly and gently, and reap the rewards in a gradual process. Try to enjoy it. 

14. Be Hydrated At All Times: You need to stay hydrated during your exercise. Staying well-hydrated keeps your body temperature regulated and your joints lubricated. Dehydration can cause dizziness and muscle cramps. When this happens, you begin to suffer different kinds of exercise-related injuries.

To avoid injury during exercise, drink some water before, during, and after a workout. The nutrients that energize and keep you healthy moves well when you are hydrated. To stay hydrated, you can take either water or sports drinks.

Sports drinks keep you hydrated for a long time than water. It also balances the salt level of the body. You can take some water every fifteen minutes intervals during your exercise.

Stay hydrated during exercise

15. Be Careful When Adding A New Exercise: You need to know if your body can perform some exercises. Don’t rush yourself into engaging in a new form of exercise. Take it slow; try it out for a while. If your body adapts to it, you can continue. If you feel so much pain, you don’t need a prophet to tell you to stop. Carefully engaging in new exercises is a way to avoid injury during exercise.

16. Don’t Rush Into Continuing Your Exercise Routine After A Recovery: If you just recovered from an exercise-related injury, don’t be quick to start again. Rushing into your exercise routine can cause other exercise-related injuries.

You have to take your time and study yourself. Your body will not adapt immediately but after a while. Give your body some time to recover and ensure you’re able to cope well. 

17. Exercise At The Right Time: There is a perfect time of the day to engage in workouts. You need to exercise at the right time of the day to avoid injury. The best time to run or walk is in the morning, from 7 a.m. to 11 a.m. At such a time of the day, the body’s hormonal composition is peak.

The perfect time for the afternoon and evening exercise is between 2 p.m. and 6 p.m. This is the time of the day that the temperature of the body is most normal. The body uses the least energy and nutrients at this time of the day.

18. Exercise To your age: As humans grow older, the energy to perform a lot of activities diminishes. Exercising is not an exception. Younger people can do a lot of tedious exercises, but older adults may not have the strength or will.

To avoid injury during training, engage only in the exercise that is suitable for your age range. The fact that you were able to do some exercises two years ago doesn’t mean you can still do it now. The amount of time you spend exercising is also dependent on your age.

19. Exercise to your gender: Women who want to avoid injury must never engage in the workout for men. Exercising to your gender is essential for physical stability. Don’t try experimenting with the exercise of the opposite gender, no matter how easy it looks.

Men can perform tedious forms of exercise that women should not try. Women can perform more flexible forms of exercise that may break you as a man. Your mind may be willing, but your physical capacity makes all the rules. 

20. There is a Ten Percent Rule that Must be Followed: Looking to increase your exercise routines? There is a rule that must be followed when doing so. It is called the 10% rule.

You increase the duration and intensity of your exercise by 10% as time goes on. Following this rule is an excellent way to improve and to avoid injury during exercise.

We all want to exercise and workout without stressing and overworking our bodies. Neither do we want to get injured nor have accidents during our exercise. Following these tips is an effective way to avoid injuries.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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