Tips to prevent exercise induced injuries

Starting a new exercise program can be intimidating. Read these tips for some guidance on how to prevent exercise induced injuries. It is important to be knowledgeable when you start a new exercise program to make sure that you stay healthy and enjoy the new exercise!

  • Start slow

If this is your first time exercising or have not exercised in sometime, take it easy. Start off with easier exercises for shorter amounts of time. This will make sure that you do not over do it your first time, making it more likely that you will be able to stick to your new exercise routine.

  • Warm Up

Start with light exercise such as a light walk or dynamic stretches to help warm up your muscles and get your body prepared for your exercise routine. Cold muscles are more prone to injury.

  • Choose your workout carefully

If you have any medical conditions such as osteoporosis or arthritis, make sure to choose exercises that are not too hard on your joints such as swimming, walking or light weight training

  • Use correct techniques

Lifting weights, running or trying a new sport come with different challenges. Consider getting a coach, personal trainer or experienced friend that can help make sure you are using proper techniques, so you do not become injured.

  • Use the proper gear and make sure it fits

Make sure the gear you are using is functioning correctly to ensure that your body can move optimally while using it. This can decrease the chance of injury. Proper fitting of the equipment is also important. Things such as bikes or running shoe need to be fitted specific to the user, so always ask for advice when buying equipment. If you are new to the gym, see if they offer an orientation on how to use the equipment safely.

  • Cool Down

Finish your workout or exercise routine with light exercise such as a walk or stretch to help maintain mobility of your joints and muscles.

  • Stay hydrated and eat well

Drink lots of water. If you are sweating you are losing fluids, and those fluid need to be replaced. During exercise you are also expending energy. Make sure to have a well-balanced meal or a large snack full of whole foods after you exercise.

  • Vary your exercise routine

Doing the same exercise routine repetitively can stress the same muscles consistently which can lead to injury. If you do weight training one day try a cardiovascular activity the next. Going for a family bike ride is a great way to get the whole family active. Variation is great when it comes to exercise to make sure you are working all your muscles and joints.

  • Rest

Leaving time for you body to recover is extremely important, especially when talking about injury prevention. Know when your body needs a rest. If you are feeling sore one day, consider taking the day off or trying a lighter or different type of exercise than you normally do.

  • Talk to your health care practitioner

As always, keep a conversation open with your health care practitioner about your exercise routine. Talk to them before starting to exercise if you have not exercised in a long time or are changing your exercise routine.

I hope these tips to prevent exercise induced injuries help you become confident in starting a new exercise program and sticking with it! If you have any questions about how to begin a new exercise program feel free to reach out to us.

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