Safe exercise requires planning and careful execution. It’s always better to avoid getting that dreaded injury especially when you are still a beginner.
Check out some of the common causes of exercise injuries that one may encounter along the way to accomplishing the desired fitness goals.
Poor exercise technique
It is also important to start an exercise program with the guidance of a personal trainer or coach. These experts can give you safety tips and progressions to get you started and accomplish your goal without getting injured. Don’t sacrifice good form and posture for the sake of finishing a set or routine.
A proper warmup routine is necessary for a problem-free workout. A warm-up is usually a high-rep, low-intensity, quick-paced exercise mode used to increase help increase blood flow to the working muscles. It can also help you mentally prepare for the intense workout ahead. It is never a good idea to work out muscles that are cold. Warming up before any exercises can help your body increase core temperature. Try a 5-10 minute formalized warm-up before stretching.
Stretching is different from warming up. A stretch helps relax and elongate a muscle after warm-up and before and after weight training.
Overtraining relates to workout injury because it negatively impacts the body’s overall level of strength and conditioning. You can’t definitely grow when you’re over-trained. Also, it can interfere with the muscle’s and nervous system’s ability to recover.
It is important that you eat and drink a balanced diet and hydrate yourself properly. What you eat and drink is just as important as your workout. If you under-eat and continue to train hard, you’re likely to get hurt. Heavy training on the weakened state has never been a good thing.
Lack of concentration
If you’re way too preoccupied during workout sessions, chances are you’re inviting yourself an injury or two. Once you start training, it is very important to maintain your high sense of concentration.
Improper Workout Attire
You should always wear proper workout attire. If you have to think there is a need to head to the nearest specialty store for that perfect new workout shoes, then just go for it. Experts can gauge what shoe fits best with your arch, gaur, and body weight. Wearing unsuitable attire can cause injuries to your foot. You should always invest in good and proper workout attire.
Not enough rest
You should always listen to your body and rest well after a vigorous exercise. Your body often gives you signals when to back off.
- Drinking alcoholic beverages post-workout can cause more harm than good. Here are some of the pressing consequences of drinking alcoholic beverages before and after exercise:
- Inhibits muscle recovery. Drinking alcohol after working out slows down protein synthesis that is needed to repair the muscles after exercise.
- Impairs performance. Alcohol consumption prior to any athletic endeavor is discouraged as it can impair performance.
- Cause more pain. For those who strained themselves in training, alcohol can be the worst thing for your muscles. Alcohol increases blood flow to the injured areas that makes the injury become more inflamed or bleed more.
- Disrupts sleep. According to studies, alcohol disrupts sleep patterns. As the alcohol wears off, the body comes out of deep sleep. This can disrupt sleep and make people wake up feeling exhausted, instead of rejuvenated and refreshed.
2. Majority of sports and workout injuries are byproducts of a sudden increase in training intensity and poor preparation. This can happen when you haven’t exercised in a long time and suddenly run at a full sprint. Or when you run 24 kilometers immediately when you are used to running just 8 kilometers a day. Here are some instances that accidents happen and injuries occur despite any athlete’s adequate preparation:
- Strains and Sprains. A sprain is an injury to a ligament, the fibrous tissue that connects two or more bones at a joint and prevents excessive movement of the joint. Sprains usually occur in ankles, knees, and wrists. Meanwhile, a strain is an injury to either a muscle or a tendon. It can normally happen to either hamstring, groin or ligament. To prevent these, you must strengthen your body by exercising properly and to stretch thoroughly before and after exercising.