Why does it happen?
Sometimes it’s a matter of doing the right activity too much or too often. Sometimes it’s a matter doing the right activity wrong. And sometimes it’s a matter of choosing the wrong activity for your particular body type or physical conditioning. Here are some simple steps you can take to work out smarter and avoid the most common fitness injuries.
1.Know Your Body
One of the best ways to avoid fitness injuries is to know your body’s limitations.
This isn’t just about avoiding certain fitness activities until you’re in better shape, though that’s part of it. It’s also about knowing what your weak areas are and then avoiding the type of activities that are going to push hard on that weakened area.
2.It’s All About Sex
No, not the kind you have on Saturday night. We’re talking gender.
Both men and women have specific gender-related physiologic issues that can set them up for injuries when they do specific types of workouts. This doesn’t mean either gender should avoid certain activities, but it does mean taking certain precautions when you exercise.
Women are at greater risk for ACL (anterior cruciate ligament) injuries. The ACL is a ligament that holds the knee in place. Women should exert greater care when participating in activities that require quick “twist and turn” leg motions.
3.Hire a Pro
One of the best ways to avoid injury is to take a few lessons with a certified trainer.This will help ensure your body is in proper alignment while you’re working out, which can go a long way toward protecting you from exercise injuries.
Getting an expert’s advice can also keep you from doing the wrong workouts for your body type and help you moderate your routines so you don’t do too much, too soon.
A trainer will aid in the appropriate progression of exercises, weights, and rest periods. The right program will allow muscles to heal properly, which in turn helps avoid some of the more common injuries.
4.Act Your Age
It starts out as a simple desire: You just want to get more exercise. But somehow, a kind of “fitness amnesia” takes over. Before you know it, you’ve blocked out the years — or sometimes decades — since the last time you exercised.
The end result is that you do too much too quickly for too long with too much intensity. And injury is often the end result.
5.Warm it up and take it slow
Whatever type of fitness activity you’re doing, you’re less likely to get injured if you warm up before every session and slowly build the pace of your workout over time.
Overestimating your strength will lead to improper technique. Translation: It means a higher risk of injury.
6.Don’t Overdo It
While doing one exercise over and over will certainly help you perfect it, it can also set you up for a workout injury.
When you repeat the same muscle movement, it leads to overuse and repetitive use injuries, such as shin splints, tendinitis, and never-ending muscle soreness. It’s also important to give muscles adequate rest between workouts.
If you are working out every day, remember that tired muscles are an invitation to injury. So give yourself adequate time to rest and recover.