5 Ways To Avoid Common Injuries While Exercising

Injuries can stop you from attaining your fitness goals. And it doesn’t matter whether you’re a beginner or an experienced trainee—nobody is immune to injuries.

While it’s not possible to completely avoid injuries, you can reduce the risk of getting injured. Use the tips below to reduce the chances of getting injured.

1. Know your strength level

Many injuries occur because folks do exercises beyond their strength level. If you are a beginner, start with the simplest exercises then advance as you get stronger.

It’s safer for an overweight person to start with a low impact exercise like walking, then running, and then start doing strength training once they become fit.

The same thing applies to experienced trainees—go easy if you’re starting a new routine until the body gets used to the new exercises.

If you listen to your body you’ll be able to avoid injuries. Immediately stop doing an exercise if you start feeling unusual sharp pain. You might end up hurting yourself if you stick to the no pain no gain mantra.

2. Always warm up

This has been said numerous times, but most exercisers still skip warm up. Warming up gets the blood flowing through the muscles, ligaments and joints—this consequently improves flexibility and mobility.

Note that a one minute warm up is not enough to prevent injuries. Warm up for 5-10 minutes to make sure all the muscles involved in the workout get activated. Some of the full body warm ups you can do include jumping rope, running on the spot, jumping jacks and so on.

I may also note that it’s important to stretch. Stretching after a workout helps loosen muscles which tightened when exercising. It’s also advisable to train before a workout, just make sure you do dynamic stretching and not static stretching.

3. Learn proper form

Performing exercises properly will not only reduce risk of injury, it will also make the exercises more rewarding. It doesn’t take long to master proper form, so take time to learn proper form for all exercises in your routine.

Proper form is usually distorted if you perform exercises which are too challenging or if you do an exercise too fast. So perform exercises slowly and control your motion.

Strengthen training is not the only form of training which requires proper form. Even basic exercises like running need to be performed properly.

4. Wear the right attire

You may not require any special attire if you do bodyweight exercises at home. But if you are a runner, you need the right running shoes or a helmet if you do cycling.

Getting the right attire may cost you more now, but it can save you a lot of headache in future.

5. Give the body time to recover

The pain you feel a day after an intense workout is due to microscopic tears on the muscle fibers. For these tears to heal, the muscles need to rest. Don’t train muscles while they hurt—wait until they heal.

Sometimes we confuse injuries for soreness. If muscle soreness lasts for more than 4 days, you might be injured.

Lastly, make sure you stay hydrated – dehydration can lower your performance and increase risk of injury.

It doesn’t take much to avoid injuries. Personally, I’ve gone over two years without getting injured by applying the tips above. I’d encourage you to stick to them too.

59 comments

Elena Poensgen
Elena Poensgen2 months ago

Thank you

SEND
Elena Poensgen
Elena Poensgen2 months ago

Thank you

SEND
Carl R
Carl R2 months ago

Thanks!!!

SEND
Lisa M
Lisa M2 months ago

Noted.

SEND
Lisa M
Lisa M2 months ago

Noted.

SEND
Marija M
Marija M2 months ago

Take care and enjoy. Tks.

SEND
 .
.about a year ago

I see the greatest contents on your blog and I extremely love reading them.

exblueprint.com

SEND
Siyus Copetallus
Siyus Copetallus1 years ago

Thank you for sharing.

SEND
Lenore Kudaka
Lenore K1 years ago

ty

SEND
Karen C.
Karen C1 years ago

Thank you! I will be sure to keep these in mind

SEND