How to prevention workout injuries?
While running injuries usually affect the lower section of the body – mostly the legs-workout injuries can affect an individual anywhere in the body-most notoriously at the joints in the arms and legs. Repetitive movements of the joints can make you even more prone to injury.
Workout injuries can take several days – sometimes weeks – of recovery time Some injuries, on the other hand, linger for a while before becoming worse.
While you may hear the commonly recited phrase, “no pain, no gain” from athletic individuals, this isn’t necessarily true. While repetitive and strenuous activities may put you at risk of injury, the setbacks to your fitness, discomfort and pain associated with workout-related injuries are entirely avoidable. Here, our Western Sydney Chiropractic Clinic Serves Suburbs – Chiropractor Near Me physiotherapists explain some of the ways you can avoid injury in your workouts as well as how they can help if your do suffer one.
Preventing Workout Injuries
1-Warm-up and cool-down
The start and end of your workouts should involve dedicated periods of light exercise, called warm-ups and cool-downs. Warm-ups gradually increase your heart rate and loosen your muscles. In this way, they ease your body into working out and help it adjust to strenuous activity.
Cool-downs slowly bring your heart back to its normal rate and gives your muscles time to adjust to no longer performing strenuous activity. Warm-ups and cool-downs can involve light jogging, jumping rope, riding an exercise bike and stretching.
Do dynamic stretching before and after you work out. This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury, It’s best to stretch after you warm up and cool down.
3- Ease into it
Any time you start a workout for the first time, or the first time in a while, make sure you ease into it. This both applies to a single workout you haven’t done before and a whole routine. Instead of leaping right into things, gradually build up the duration, frequency and intensity of your workouts. Many acute injuries come from pushing yourself too hard too early.
As your level of fitness and ability, both generally and for specific activities, increases, so too will your ability to push your boundaries. When you are returning to a workout routine after a break, whether that be because of injury or another cause, make sure you don’t push yourself to the standard you held yourself to before. If you do, you may just injure yourself all over again.
Vary your workout. Don’t overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis. Some ways to vary your workout:
Run on Day One.
Lift weights on Day Two.
Swim or cycle on Day Three.
5-Know your trouble spots
When considering what workout to do, always keep in mind areas of your body which you are problem areas. This can include muscles you have injured and still need time to rest, or areas that are weak and need strengthening.
While you know you own body, including what hurts and what doesn’t, you should always defer to your physiotherapist when it comes to targeting workouts to parts of your body that are giving you trouble. They will be able to identify and assess issues you may not even be aware of and provide expert guidance on how to work those areas without causing pain or injury.
The “no pain, no gain” philosophy can set you up for an injury. You can get fit without feeling pain. Don’t push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.
Are you trying to find ways to prevent a workout injury from occurring, or have you recently suffered from one? Our team from kings park chiropractic clinic Chiropractic treatment is committed to providing high quality of outpatient chiropractic services. Spinal conditions and injuries is not the only thing chiropractors can treat. We manage all neuro-musculoskeletal problems, even it is in your peripheral.
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