Knowing how to avoid exercise-induced injuries is vital to keep you exercising regularly and help you live a long, healthy life.
Exercise improves our emotional well being, it helps us prevent and manage many diseases and, it keeps us mentally sharp.
Whether it is walking the dog, visiting your personal trainer 3 times a week or running, every hour you spend exercising now is an investment in your future health.
For those of you who are just starting on your fitness journey, it is important to be aware that with any change in activity levels, there is an increase in your risk of injury.
Factors such as unfamiliar new exercises techniques and a body that may have become deconditioned over many years of inactivity can lead to an increase in your risk of injury.
Even for those people who exercise regularly, sudden changes in activity levels, miles run or weights lifted can increase your risk of injury.
However, with the right knowledge and help, these risks can be minimized or eliminated completely.
The human body has an amazing capacity to evolve and adapt to new activities.
As we increase our activity levels, small amounts of micro-damage occur in the bones, tendons and ligaments.
This micro-damage acts as a trigger for the body to start the adaptation process that makes the body part under stress stronger.
If however, we push too hard to quickly and subject our bodies to more stress than they can cope with, this will produce more damage and more abnormal changes that often represent as pain, swelling, and inflammation.
This is an exercise-induced injury.
When tissues are damaged, their ability to cope with normal activities will then become compromised and can result in severe pain and ongoing disablement with normal activities as well as during exercise.
So what is the best way to avoid exercise errors and make sure our bodies can get stronger and fitter without risking injury?
Here are my top 5 tips for preventing training injuries:
before starting your new exercise program, see you GP or health practitioner to make sure you don’t have any undiagnosed health concerns that may cause you problems with increased activity.
A great personal trainer is an excellent way to get you started safely and give you advice about how to progress your training without overloading your body and risking injury,
Too much too quickly will lead to injury. As a general rule of thumb, never increase your training by more than 10% per week.
There is no point in smashing out multiple reps of an exercise badly as this will just increase your risk of injury. Performing fewer repetitions with excellent technique is much safer and will give you bigger gains in the long term.
We all run up against some niggles with activity of any type. Getting these little problems checked early significantly reduces the risk of them becoming a bigger problem that could derail your exercise commitment.
Exercise is vitally important to make sure you stay healthy and fit.
To avoid injury, follow the above tips to stay strong and keep your exercise routine on track.
I'm so confident I can help you that I'd love to chat with you personally about your training injuries, it's what I'm passionate about!
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Yours in building healthy families, from the feet up,
Complete Podiatry, Owner and Principal Podiatrist
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