How To Prevent The Most Common Workout Injuries
Everyone needs some exercise every now and then. If you’re trying to shave off some holiday fat and get rid of that beer belly or even if you simply want to to be healthier and look, fitter, working out is a great solution. However, it’s very important that you know what you’re doing. There are so many nagging injuries which can happen at any moment when you’re working out. Such injuries can be caused either by wrongful performing the exercise or by starting out too intensively. In order to help you out in your journey to a fit and healthy body, we’ve assembled a list of the most common workout injuries and how you can prevent them.
The Most Common Workout Injuries are:
- Sprained Ankles
- Strained and Pulled Muscles
- Shoulder Injuries
- Knee Injuries
- Shin Splint
- Wrist Sprain Dislocation
So how can we prevent these injuries?
Stretching – It’s highly recommended to do some stretching before and after working out. There are plenty of conflicting researches regarding the benefits of stretching before a workout, but it can do no harm, so you might as well just do it, right? It’s a good way to enhance your flexibility, and according to some researchers, it can even improve your performance!
Warm-up – Before you go lifting twice your body weight, you should make sure that your body is properly warmed up (actually, lifting twice your body weight isn’t exactly a good idea). Warming up before a workout is a good way for your body to get ready. Not only will it moderate the increase in your heart rate, but it will also loosen up tense muscles and joints. Try jogging on a treadmill for 5 – 10 minutes (jog, not run, okay?)
Cool-down – cooling down your body temperature is important as after a workout, your heart rate is beating fast and it would be much better for it to slowly go back down instead of any drastic changes. A brisk 5-10 minute walk on a treadmill should do it.
Slowly but surely – you guys know what they say right? “Slow and steady wins the race”. And we’re not just talking about a turtle and a rabbit, this also goes to your own body. When starting an exercise routine or a new workout program, you should always go slowly, making sure you master the correct form before increasing any intensities or weights. Make sure you gradually build up your strength until you’re able to handle more weights, more sets, and more reps.
Do not overwork a muscle group – if you’re trying to bulk up, you should know that muscles grow when they’re at rest. That’s why it would be best to change up your exercise routine every now and then. What we mean is, after you train a specific muscle group, you should give it some time to recover.
Know your trouble spots – you should be aware of your weaknesses, and do your best to work and improve them. At the same time, also make sure you never overdo it, as this can only result in injury.
“No pain, no gain?” – are these really good words to live by? Living beings consider pain as a way to let their bodies know that there is danger and you are close to getting hurt. This philosophy can cause you some serious injury, so make sure you are working with the right kind of pain.
Have a trainer or gym buddy – having a trainer or gym buddy isn’t really necessary, but having someone to teach you the correct forms and right workouts for your own body can only help. Also, some people at the gym are quite experienced and would be happy to help, so don’t be shy to ask for some tips and pointers if you’re new. Consider also working out with a buddy, it is definitely more fun and having someone to watch your back just in case you need it is always a plus.
Rest and repeat – as we mentioned before, muscles grow when they’re at rest, rather than when you’re pumping them like there’s no tomorrow. So after a nice workout session, it’s a good idea to let that muscle group recover for a while. Also having one or two days off a week is a must for your body to recover.
Fuel up! – These words cannot be stressed enough. DRINK LOTS OF WATER BEFORE, DURING, AND AFTER WORKOUT. You wouldn’t want to get yourself dehydrated. Drink about 8 ounces of water every 10 to 20 minutes during your workout. Also, make sure you eat a light snack every 2 to 3 hours so your body gets a steady source of energy. After a good workout, eat a nice carb and protein filled meal to replenish your used up energy supplies. It’s also okay to have a cheat day every once in a while. Notice – we said cheat DAY, not WEEK!
More inHealth & Fitness
A Soldier’s Welcome: How a Family Brought a Crowd of 86,000 to Tears
We have all seen videos of military personnel returning from wars around the world and reuniting with their families at the...August 6, 2021
Here’s How You Should Deal with The Stress of Holiday Travelling
The holidays are meant to be the greatest time of the year, yet they turn out to be extremely stressful. Everyone...August 6, 2021
Funds Raised For Military Foundation At Softball Game
You know what’s better than playing a game? Playing one for a good cause. Recently, a game of softball was organized...August 5, 2021
Military Families Facing Food Shortages May Not Ask For Our Help, But Here’s How We Still Can
Although many donors are willing to donate to soup kitchens or food banks, which aim to provide quality food services to...August 5, 2021
“Burn Pits” Allegedly Claimed Another Life
In a rather saddening incident, a National Guard veteran, Amie Muller, died after 9 months of struggle against stage III pancreatic...August 5, 2021
The Ambitious Industry Of Plant-Based Foods
You are eating a burger, and so are hundreds of thousands of other people. Imagine the number of animals sacrificed just...August 4, 2021
4 Ways To Train Your Brain To Be Open-Minded
There is some mental work involved in being open-minded; it isn’t always as simple as it seems. It is imperative to...August 4, 2021
Looking At The Work Of United States’ Confined Artists
The United States has the highest number of incarcerated people in the world, with 2.3 million individuals confined in more than...August 4, 2021
Amusement Parks: The Best Outdoor Attraction For All Ages
Amusement parks, as the name itself suggests, are large outdoor areas where there are games, shows, and rides meant for entertaining...August 4, 2021