Staying hydrated is just one factor to consider when avoiding injury when exercising. One of the most common injuries that occur from excessive exercise is plantar fascia. Did you know? One of 10 people are subject to heel spurs, but only 1 in 20 experience foot pain alongside. Know how to prevent injury and how to spot the early signs of a potential problem below.
Remember to warm up & cool down
Warming up gently prepares your body for exercise. Moderately increasing the heart rate and circulation loosens joints and increases blood flow to the muscles, helping to prevent obtaining an injury when exercising. Get your heart pumping by going on a jog, followed by some dynamic stretches to improve your performance. Likewise, warming down helps your heart rate return to its resting rate and avoids feeling faint. Feeling unwell can be a result of blood pooling in leg muscles when periods of robust activity comes to an immediate end.
Know your limits
Being physically active is just as important as knowing your limits. Exercise can affect us all differently. Despite the fact that walking and jogging can benefit all age ranges, they do not require a lot, if any specialised clothing or equipment whereas strenuous workouts, such as lifting weights, does. If you are aware of any underlying health conditions, you should consider this when planning your routine. If you’re unsure, seek advice from your doctor before you begin exercising. Similarly, avoid overtraining.
Learn the correct technique
Maintaining proper form during exercising will prevent injury. Lifting heavy weighs can cause the body to become misaligned which cause strains or tears. Technique is vital for great results. If it’s not done correctly, you may as well not do it at all. Obtaining an injury is not the only result of poor technique, you performance level is also affected. Using the wrong technique prevents power and speed being transported between movements.
Be aware of your surroundings
Being aware of your surroundings when exercising will help you avoid injury. Know what’s close to you and what could become a risk. For example, when exercising indoors, beware of light fittings and glass. If you’re exercising outdoors, be sure drivers can see you and always walk/run facing oncoming traffic. If you decide to exercise in the early morning or as dusk falls, make sure you have someone with you and carry a torch at all times. Be sure to have a form of reflective material on your jacket.
Avoid further exercise when injured
Exercising when injured only makes your original injury worse and makes you more vulnerable to getting further injuries. No matter what injury you have, you should take a break from your fitness routine until it is healed. If you don’t, you could end up creating more damage and harm your body if you push yourself too far. If the injury is causing you any pain or discomfort, seek advice from your doctor or a specialist. You may have done more damage than you realise.
Exercise is one of the most important aspects to keeping our bodies healthy. It’s not just to help people lose weight; regular exercise helps lower the risk of developing high blood pressure and type 2 diabetes. Taking steps to prevent injury when exercising is a step that shouldn’t be missed out of your routine. You’ll have a much more effective workout following the steps above. Remember to set aside enough time to rest and know how to identify the early stages of a sports injury – your body shouldn’t be pushed beyond its limit.