No matter what kind of fitness level you have achieved with regular exercises, anyone can suffer workout injury. But it is possible to prevent such painful conditions by using some reliable precautions. Some of the most common workout injuries include wrist sprain or dislocation; shin splint; knee injuries; shoulder injury; sprained ankle; muscle pull and strain.
If you are a dedicated fitness enthusiast, it is important to learn prevention strategies to stay safe from workout injuries. This article can help you to improve your physical health condition.
Methods to prevent workout injuries:
Experts reveal that few simple steps can help you to stay safe from workout injuries. But before you follow this guide, it is important to understand that it is not possible to apply all the exercises to every person. One must consider professional guidelines before following any workout program, and it must suit your individual health needs. Mostly, people above 55 years age group need to follow all guidelines very carefully.
Below are a few prevention strategies for workout injuries:
Warm up and cool down:
All your workout routines must begin with a warm-up and cool-down sessions. It is important to make your body ready for exercises. Note that, warm up sessions can raise your heart rate to the desired level while loosening your joints and muscles. Some of the best methods to warm up include jump rope, riding an exercise bike and jogging at once place for around 5 to 10 minutes. Furthermore, a cool down session after workout can bring your heart rate back to the normal level.
It is important to do stretching before as well as after workout sessions. It can improve your flexibility levels while preventing you from severe injuries. Some people also prefer to follow yoga poses for effective stretching and efficient results. Make efforts to understand the general flexibility levels of your body and then proceed ahead safely.
Prefer to vary your workout routines so that your muscles do not get overused to them. Experts reveal that repeating some common movements can cause injuries such as tendinitis and shin splints. Some of the best methods to add variations to your workouts are: prefer running on the first day, lift weights on the second day, go swimming or cycling on the third day.
Ease into it:
When you start a new exercise routine, it is important to begin at a slow pace. With regular practice, you can gradually increase the abilities of your body to resist the higher intensity. Slowly, you can increase the frequency and duration as well. Beginners need not push themselves hard because it can harm their overall fitness abilities. But when you build your strength step by step, it is easier to achieve better results.
Know your weak points:
It is important to customize the workout routine as per the specific health conditions. If you are suffering from arthritis at your knees and need to build some strength, it is not necessary to do hard exercise. Never ever follow tough routines that can pose major harm to your body rather prefer to get recommendations from your physician or fitness expert. It is better to start lightly and practice the right techniques.
Recharge your body:
One of the biggest mistake people make while following specific workout routines is that they miss a healthy diet. But it is high time to understand that workout and diet work side by side. First of all, it is important to drink plenty of water in the routine. Experts recommend consuming 8 ounces water 30 minutes before a workout, and 8 ounces after a workout. Also, it is important to make a healthy meal to keep your body energized so that it can balance the major requirements of your body.
When you are ready to follow intensive workout routines, it is important to wear the right kind of dresses. Your wearables must be comfortable and flexible; it should not interfere in your workout routines. For example, if you are a runner, it is important to wear a comfortable pair of shoes; in case if you are a biker, the helmet is necessary for you.
Follow the guidelines:
If you are new to the workout routines, it is important to follow your trainer’s guidelines. When you follow the right techniques, it is easier to ditch injuries during workout.
How to treat workout injuries?
Even after taking proper precautions, it is possible to face some injuries at times. In such situations, you must follow accurate treatments to get rid of pain and discomfort. The prime secret of workout injury treatment is RICE method where R represents Rest, I stands for Ice therapy to treat inflammation, bleeding and swelling, C means applying compression bandages for dealing with swelling and E is for elevating the injury. Other than this, you must try manipulative physiotherapy to improve your conditions. It is better to take help from experts to avail fast relief treatment for your workout injuries.
Some nonsteroidal anti-inflammatory medications are always essential; they can provide relief from inflammation and pain at the time of injury. In general, most of the workout injuries get healed in less than 4 weeks, but if you are still suffering the trouble, it is better to avail adequate medical care. Do not perform any activity that can trigger your injury; rather it is important to avoid all such tasks that put a strain on the injured body part. Experts reveal that it is possible to stay active if you follow the right precautions after injury. Proper care habits can help you to heal faster.
When you are recovered from the injury, don’t get into intense work out immediately. Rather, it is better to take help from your fitness trainer to follow the right procedures. You need to rebuild your muscle strength after a long rest, and it needs some time. If you try hard to recover and put additional strain on your body, the chances are that you may end up injuring yourself again.