8 Ways To Prevent Workout Injuries
24/3/2019
Written By: Ryan Chan |
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What’s the worst that can happen that breaks your motivation and momentum to pursue that ideal fitness body or fitness level that you always dream off? Injuries.
That’s right! Every person that exercise fears getting injured because it might set them back days, weeks, months or even year. Of course we wouldn’t want to talk about permanent injuries here but still there is always that possibility so touch wood.
Today, we will discuss on 8 ways you can prevent workout injuries.
That’s right! Every person that exercise fears getting injured because it might set them back days, weeks, months or even year. Of course we wouldn’t want to talk about permanent injuries here but still there is always that possibility so touch wood.
Today, we will discuss on 8 ways you can prevent workout injuries.
What are the common workout injuries?
People injure themselves in all kinds of way. Some of the more common workout injuries includes:
Muscle pull and strain – May be cause by an unintended muscle range of motion under loading.
Sprained ankle – May be caused by unstable footing during exercises.
Shoulder injuries – May be caused by bad form or muscle compensation.
Knee injuries – May be caused by an uneven distribution of force during exercises.
Tendinopathy – May be caused by the overuse of muscles resulting in the inflammation of the tendon.
So to avoid these common injuries, here are 8 ways you can do to prevent workout injuries.
Muscle pull and strain – May be cause by an unintended muscle range of motion under loading.
Sprained ankle – May be caused by unstable footing during exercises.
Shoulder injuries – May be caused by bad form or muscle compensation.
Knee injuries – May be caused by an uneven distribution of force during exercises.
Tendinopathy – May be caused by the overuse of muscles resulting in the inflammation of the tendon.
So to avoid these common injuries, here are 8 ways you can do to prevent workout injuries.
1. Warm Up
It is never a good idea to work out when the muscles are cold. This is because a cold muscle will be more rigid which mean they will have less range of motion, increasing the chances of tearing and/or straining under load. At the same time, warming up with light exercises such as jogging or simply doing the exercises that you are about to do but at a lighter intensity can also help to lubricate the joints for better mobility. The general objective behind warming up is to increase your body’s core temperature, blood flow to the working muscles and also to get your mentally prepared for the workout ahead.
2. Stretch
There are generally 2 types of stretching methods – Static and Dynamic. Both helps to increase muscle’s range of motion. However, there are different period of time in which these stretches should be done.
Static stretches are stretches in which you hold the stretch for a period of time to lengthen the muscle with the intention to get back its range of motion or to temporary increase it. This kind of stretching should only be done after a workout session when your muscles are shortened due to repeated contraction and should be returned back to their original length to avoid future muscle imbalance, decrease in mobility, increasing the chances of injuries. It is not recommended to do static stretches before a work out due to the temporary increase in the muscle’s range of motion that could disrupt the brain motor action of how an exercise should be done, otherwise known as the engram. More about why static stretches shouldn’t be done before a workout can be found here.
Dynamic stretches on the other hand does not require the stretch to be held for a period of time. This type of stretching is recommended to be done before a workout and can also be done after. It helps to “wake” the muscle up, releasing the tension within it. Due to the shorter duration in which these stretches are performed, a good balance between blood flow, increase body temperature and slight increase in range of motion is achieved safely for loading. At the same time, these stretches are usually accompanied by movement in which helps to increase the person’s mobility.
Static stretches are stretches in which you hold the stretch for a period of time to lengthen the muscle with the intention to get back its range of motion or to temporary increase it. This kind of stretching should only be done after a workout session when your muscles are shortened due to repeated contraction and should be returned back to their original length to avoid future muscle imbalance, decrease in mobility, increasing the chances of injuries. It is not recommended to do static stretches before a work out due to the temporary increase in the muscle’s range of motion that could disrupt the brain motor action of how an exercise should be done, otherwise known as the engram. More about why static stretches shouldn’t be done before a workout can be found here.
Dynamic stretches on the other hand does not require the stretch to be held for a period of time. This type of stretching is recommended to be done before a workout and can also be done after. It helps to “wake” the muscle up, releasing the tension within it. Due to the shorter duration in which these stretches are performed, a good balance between blood flow, increase body temperature and slight increase in range of motion is achieved safely for loading. At the same time, these stretches are usually accompanied by movement in which helps to increase the person’s mobility.
3. Watch Your Intensity
Begin your exercise with a lighter intensity before proceeding up. This helps to get your body to condition and prepare for what’s coming up next. Intensity can be adjusted based on the weight used, set and repetition performed as well as varying resting time.
If you are interested in ways you can boost your workout, check this out.
If you are interested in ways you can boost your workout, check this out.
4. Cross-Train
Repeating the same muscle movement frequently can lead to repetitive-use related injuries such as tendinitis. Thus, change up your routine by engaging different activities or simply training other muscle groups. In fact, cross-training not only give your muscle a break, it also helps to train other muscle groups that may aid in similar movement which then increases your overall performance. At the same time, cross-training also helps to constantly challenge the body in different areas, allowing more muscle growth resulting in an increase in your metabolism.
5. Dress Right
Just as much as how you shouldn't wear your pajamas to a funeral, this point should have been a common sense but you’ll be surprise at how surreal some people can dress in the gym. 2 main things to note.
First, if you are participating in exercises that requires a lot of movement, ensure that your clothes do not interfere with those movements.
And second, if your exercise gears are already wearing off or does not give you the kind of support that it once use to, please replace them.
First, if you are participating in exercises that requires a lot of movement, ensure that your clothes do not interfere with those movements.
And second, if your exercise gears are already wearing off or does not give you the kind of support that it once use to, please replace them.
6. Fuel Your Body
Training without energy is your one-way ticket to the hospital. Not only will you have a bad workout in which you can’t push yourself to a desire intensity, you may lose focus resulting in a higher chance of injury. Not to mention insufficient fueling of energy may result in the loss of muscle as they are converted into energy instead to allow you to continue with your workout. Thus, it is important to replenish your glycogen stores through the consumption of carbohydrates and also hydrate yourself throughout the day and during your workout to ensure that your body is performing at a desire efficiency.
To know more about how much you should hydrate yourself, check out this article.
And, if you are interested to know the effect of long workout to your body, check this out.
To know more about how much you should hydrate yourself, check out this article.
And, if you are interested to know the effect of long workout to your body, check this out.
7. Ample Rest
Your body will give you signals that it needs rest so always listen to your body and be sensitive about it. It is always recommended to give your muscle at least 24 hours’ rest before hitting the same muscle group again and at least have 7 hours of sleep each day. Over-training can happen if insufficient breaks are given to the body after prolong period of workout. This accumulated amount of stress in your body is definitely going to affect your physical and mental well-being thus learn to give your body and break and take ample rest!
If you want to know more about how to get more quality rest time, check this out.
If you want to know more about how to get more quality rest time, check this out.
8. Get A Professional
It is always good to have an extra eye to make sure that everything you do is right. Of course that being said, that extra eye has to be from someone that knows what is right to begin with. So hired a personal trainer or a coach to bring the risk of exercise-related injury down to the minimum. If you looking for an experience trainer with more than 10 years of experience and a holistic fitness skillset to cater to your needs and at your convenience, check this out!
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