Any long time exerciser has probably, at one time or another, experienced a workout related injury. This doesn?t have to be the case. Follow these tips for injury free workouts.
Know your body. If you have weak areas, you will definitely want to strengthen these areas, but it is not necessary to do it all on the first day. Start slowly to build strength and endurance and progress gradually.
Work with someone. This is especially important if you are a beginner or if you are unsure about what you are doing. Hiring a professional personal trainer can help you progress safely.
Warm up. Your risk of injury is much less if you warm up before your workout. Preparing your body and your muscles for their workout will help them slowly prepare for the demands you are about to place on them.
Vary your workouts. Don?t do the same exercises every single day. Overuse or repetitive use injuries are caused by doing the same thing over and over again.
Rest. Make sure to give your muscles the rest that they need to repair themselves. You will want to let your muscles rest for 24 to 48 hours between workouts, possibly more if you are a beginner. Varying your workouts can help with this. Work your leg muscles one day and your upper body muscles another day.
Pay attention. The gym is a busy place. There are lots of people doing lots of different things. Make sure you are aware of your surroundings. Texting or watching TV while on the treadmill could result in you falling off the treadmill. Be careful.
Don?t ignore pain. Make sure you know the difference between pain and soreness. A little muscle stiffness is to be expected when you start a new workout regime. Pain is different. Muscle soreness usually comes a day or two after the workout. Pain is usually immediate. If you are feeling pain during a particular exercise, ask your trainer for a modification that doesn?t cause you any pain. If necessary, talk to your doctor to have the source of the pain determined and dealt with.
Remember that our bodies are made to handle physical exertion. They crave movement. Try to avoid injuries as they can severely impact your ability to continue exercising. If you are experiencing an injury, don?t simply ignore it as that could potentially make it worse or make your recovery time longer. Listen to your body.
Say it! Mean it! Do it!
