How to avoid injuries Working out

If you recently started or are thinking about starting a fitness program, it is wise to learn about the potential injuries that can occur and what steps you can take to easily avoid them. By taking a few preventative measures, you can safeguard your physical health.

Listen to your body

Most injuries happen because people fail to listen to their bodies. Generally, individuals who are  beginning their regime initially ramp up the intensity levels too quickly instead of building up slowly over time. This is less-than-ideal, as this increases the likelihood of pulling or ripping a muscle.  It’s wise to consult with a doctor prior to starting your routine so they can inform you of whether there are any parts of the body you should be gentler with. Furthemore, refer to a trainer to show you proper form. If an activity genuinely hurts, stop doing it immediately, as pain is nature’s way of telling you that you are harming yourself. If you have a previous injury or condition, let your doctor and your trainer know so they can adjust your training program and advise you on how to get the most out of your workout.

Proper Stretching

Focusing on flexibility and mobility is one of the best things you can do for your body. Having a regular stretching routine will allow your body to gradually increase its range of motion and decrease the risk of injury while working out. Stretching will also allow your body to adjust to your workout routine faster by increasing blood flow to the muscle and reducing lactic acid buildup; reducing the recovery time and your chances of suffering a workout injury.

Stretching after your workout is equally important; by allowing yourself 5-10 minutes of stretching after a workout you’ll be reducing the effects of DOMS (Delayed on-set muscle soreness) and your body will benefit from both psychological and physiological effects.

Wear the Correct Type of Shoe

Not all fitness shoes are created equal; our gym classes back in high school led us to believe that we can just wear a basic fitness shoe for most physical activities. Truth is, shoe technology has greatly changed the way we perform and recover. At the very least you should have a good pair of running shoes that has been specially picked for you. Most athletic footwear stores will gladly analyze your stride, arch and foot dimensions and recommend a shoe that will allow you to avoid injuries by adapting to your specific workout habits. If you suffer from under-or-over pronation, make sure you wear corrective footwear or specialized orthotic inserts in order to prevent common conditions like plantar fasciitis.

Familiarize Yourself with the Equipment

A new piece of workout machinery can be fairly intimidating, as can asking for help. Don’t make assumptions about how the equipment works, as this is one of the most common ways injuries occur in gyms. Make sure to look for instructions posted on the machine and, if there is any ambiguity, don’t hesitate to ask a staff member for further elaboration. By following these simple steps you can prevent both short and long term injuries while also getting the  most of your workout. Provide your own personal tips in the comment section below.

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