Exercise-related injuries affect people of all ages. These injuries can set you back weeks or even months in your fitness goals.
Dr. Beth Frates is a clinical assistant professor at Harvard Medical School. She says that many of these injuries can be prevented. She offers some tips below that will help you to stay healthy and achieve your fitness goals.
1. Choose a low-impact activity. Although no activity can eliminate the risk of injury, you are less likely to get injured if you choose an intense impact exercise. This is because it puts less pressure on your joints. Dr. Frates recommends low-impact activities such as walking, swimming, or indoor cycling. Contact sports such as soccer, football, basketball, or ice hockey pose the highest injury risk. Running is a high-impact sport that can cause injuries.
2. Wearing the wrong shoes can cause blisters, joint pain, and foot pain. You can also get into trouble with your footwear if it doesn’t fit correctly. Match your footwear to your activities. Choose sneakers with extra cushioning or support if you are going to run. When you are going on a hike, wear sturdy footwear with good traction that keeps your feet steady. Dr. Frates says that ankle sprains are caused by poor form, missteps, and footwear that does not support the ankle. Consult your doctor if you are experiencing foot pain. She may prescribe custom orthotics or shoe insoles.
3. Any new exercise program should be introduced slowly. Strength training: Start with a lightweight, and increase it as you become stronger. It’s the same for cardio workouts. Dr. Frates says, “First, add time. Then, increase frequency. And finally, slowly increase intensity.” When you do too much, it can be harmful.
4. Dr. Frates says to loosen up before you start a vigorous workout. Warm up your body for 5 minutes to allow it time to adjust. She says that when you go from sedentary activity to vigorous exercise, your risk of injury and heart attack is at its highest. She says that at the end of a workout, you should also spend five minutes cooling down.
5. If you always do the same thing, injuries can occur. Someone who plays golf six times a week is more likely to develop medial epicondylitis, a form of tendinitis. Running and tennis are also activities that can cause repetitive strain injuries. Tennis players are more likely to create lateral epicondylitis, also known as tennis elbow, and runners can suffer from iliotibial bands syndrome, which causes pain outside the knee. She suggests that you should try cross-training instead. Tennis is great, but you can also do other activities like walking, swimming, or yoga. You will also be able to improve your fitness by avoiding repetitive strain injuries and benefiting different parts of the human body. Dr. Frates says that working on all four types — aerobic, strength training, balance training, and flexibility — can help you keep your body fit.
6. If you are using weights or an exercise machine incorrectly, it can cause joint or muscle problems. You can avoid injury by keeping your body in a proper position while using a machine or strength training. Frates says that if you’re starting a new exercise at the gym, you should check with a trainer on-site to ensure you’re using the equipment correctly. In a mirror, check for correct form and alignment.
7. Staying hydrated can help you avoid dizziness and unsteadiness caused by dehydration, which can lead to a fall. Exercise is not recommended if you’re not well-nourished. You will feel weaker and have a harder time keeping your balance. This can lead to injuries. You will be able to get more out of your workout if you protect your health.