A workout injury can happen to anyone, no matter the level of fitness or experience level. Even walking can cause an injury. The following workout precautions can significantly cut your risk of getting hurt .
Common Workout Injuries
People hurt themselves in all kinds of ways when they work out. Common workout injuries include:
- muscle pull and strain
- sprained ankle
- shoulder injury
- knee injuries
- shin splint
- wrist sprain or dislocation
Preventing Workout Injuries
Here are guidelines for avoiding injuries during a workout:
Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down. A warm-up helps the body get ready for exercise. It gradually increases heart rate and loosens muscles and joints. Some ways to warm up:
- ride an exercise bike
- jump rope
- jog in place for 5 to 10 minutes
A cool-down after a work out is important to slowly bring down the heart rate. Walking for 5 to 10 minutes after a workout is one way to cool down.
Stretch. Do dynamic stretching before and after a workout. This will help increase flexibility. It’s best to stretch after you warm up and cool down.
Ease into it. When beginning an exercise routine or starting a new workout program, start slowly. Gradually build up the intensity, duration, and frequency.
Don’t push too hard. As fitness abilities increase, you can increase the challenge.
Cross-train. Vary the workout. Don’t overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis.
Would you like more information on starting a fitness program? Try taking the Begin a Simple and Healthy Fitness Program course on www.lifesteps.com. Source: WebMD.