If you are just getting into exercising or you are an old pro, injuries can happen at any time. It doesn’t take much to injure our joints or muscles and exercising improperly only contributes to the problem. Before you go out to do your next workout, remember these tips to ensure that you won’t be running the risk of an injury.
1. Find the right balance.
Repetitive exercises will wear down your joints, especially if you are doing several sets in a row. It is important to change up your routines to avoid putting too much stress on the same joints for a long period of time. For example, if you like to run for thirty minutes, go for ten, stretch for ten, and then complete your run for the next ten minutes. If you’re at the gym, switch machines for a few minutes before going back to your favorite one. This can really help you avoid injury.
2. Make sure you are using proper form.
One of the best ways to injure yourself while exercising is to do the exercises wrong. Make sure that you know what the proper form looks like and frequently check yourself to make sure you are doing it the right way. For example, your knees should always be aligned with your feet, your torso should be straight and your neck should not be bent forward. Finding the right form will actually improve the effectiveness of your workout. If you’re not sure if you are doing an exercise correctly, you may want to ask a trainer to give you a few tips, or take one lesson with them to see what you need to change.
Also be sure to wear proper clothing!
3. Take a break.
It sounds simple, but it is important to schedule brief breaks during your workout, especially if you are really going at. Allow a few minutes in between exercises to get your strength back and allow your muscles to relax. However, don’t wait too long, or you’ll need to stretch again to warm your muscles back up. Just a breather here and there can make a big difference in preventing injuries.
4. Follow the 10% rule.
Once you start working out and seeing results, it is very tempting to keep amping up your workouts. However, you need to give your body time to adjust to all of this new activity. Don’t go from 30 minute workouts one day to 45 minute workouts the next. Instead, use the 10% rule and add 3 minutes a day until you get up to your desired length. This helps your body get accustomed to the new level of activity and your muscles will thank you.
While many of us have been trained to “feel the burn” and accept pain, sports injuries are no laughing matter. Listen to your body – if it feels wrong or you are in pain, you need to stop immediately. There is a difference between working your muscles and overworking them and it is vital to be able to tell the difference.
Photo Credits: 1
Originally posted 2008-07-01 05:55:52. Republished by Blog Post Promoter
Related Posts -
How to Stretch Properly Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips...... -
Week Roundup Week of June 08 This week from the Fitness Health Network I present to you more of my favorite posts: Taking soda out of your diet? NCN chronicles the journey this week with a wrap up in 6 Days Without Soda And Life Is Good. It's Not Your Fault You Regained The Weight Fat...... -
5 Steps to Cool Down the Right Way After Exercise When most of us finish our workout the only thing we want to do is stop and relax. However, if you suddenly go from working out to sitting like a lump, you are increasing your chances for injury and post-workout pain. Just as you warm up before you exercise with...... -
5 Tips to Prevent Elbow Injuries Our elbows go through hell on a regular basis, and we may not even realize how much stress we put on this poor joint every day. Whether you are playing tennis, basketball, baseball, golf or pretty much any sport that requires arm movements, you are running the risk of...... -
Surfing and Wakeboarding for Weight Loss Are you looking for a way to lose weight that doesn't involve running, walking, aerobics or going to the gym? Most people would categorize surfing and wakeboarding as fun activities rather than weight loss activities, but this is not necessarily the case, because you can easily lose weight through surfing,......
Related Websites -
Circuit Training Workouts Circuit training workouts provide a fast and effective means to lose fat, build lean muscle, and get stronger. These fat loss workouts can be extremely challenging and can be done at home in very little time. No excuses not to get your exercise in for the day! Circuit training is...... -
Learning Proper Pilates Breathing Correct breathing is absolutely vital when it comes to making sure that you are getting a good flow of oxygen into your lungs. Life-giving oxygen is capable of cleansing the blood stream while energizing your entire body. As babies we are capable of breathing naturally and correctly, as we age...... -
Swimming is Great Exercise I hope everyone is enjoying their Memorial Day weekend. I've spend some time doing a little writing, watching the Red Sox, and swimming. One of the things that attracted me to my current apartment complex as the heated outdoor pool. I grew up with a pool in Boston, but the...... -
Overtraining Exercise is absolutely wonderful, but it’s also possible to overdo it by working out too hard, too fast, too long, and doing too much too soon. Overtraining can lead to injury and burnout. Signs you might be overtraining: Feeling tired all the time Loss of endurance Loss of strength Injury...... -
Preventing Common Golf Injuries Although golf is a non-contact sport, there are still plenty of different ways that you can injure yourself on the course. Many players don’t look at golf as a form of exercise, and as such, they don’t take the proper precautions to ensure that they do not strain their muscles......
- Gym Bags Gym, Workout Yoga Exercise Fitness
- Strength Training Gym, Workout Yoga Exercise Fitness
- Body Mass Measurement Monitors Pedometers Gym, Workout Yoga Exercise Fitness
- Recumbent Exercise Bikes Cardiovascular Equipment Gym, Workout Yoga Exercise Fitness
- Monitors Pedometers Gym, Workout Yoga Exercise Fitness
Time the change your life? No longer content to live a sedentary lifestyle and revel in couch potatoism? Click here to download the 31 page the 100% FREE eBook "How to Lose Weight and Maintain a Healthy Lifestyle."
Categories:
exercise, injury, moderation, wellness
Tags:
5 comments ↓
people forget how important number three is!!
thanks for the reminder to the masses,
M.
[...] Ladder / Rich Leverage presents 4 Ways to Injury Proof Your Next Workout posted at Weight Ladder, saying, “After hurting myself in normal volleyball play I have found [...]
[...] is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. [...]
[...] most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. [...]
[...] We’ve all been conditioned to think that unless we “feel the burn” we’re not working hard enough when we exercise. However, there is a fine line between reaching that optimum fat burning zone and over doing it. Here are some tips to help you figure out when your exercise is hurting instead of helping you. [...]
Leave a Comment