Working out regularly is one of the best things you can do for your overall health and fitness. In fact, working out regularly can prevent many of the maladies associated with aging. Working out, or any regular physical activity, is like putting money in the bank and gaining interest.
However, we see a lot of injuries at MSA from people overdoing it, either doing too much too fast or simply pushing beyond their limits.
We don’t want to see anyone injured, so we’ve put together a shortlist of things to do to prevent injury before and while you are working out.
You don’t have to work out as hard as you can every time. It’s ok to take it easy some days. You can either have a total rest day or an active rest day — a day when you perform light exercise such as stretching or walking. If you’re using HIIT, you should definitely incorporate plenty of rest into your routine. Give your body time to recovery from a good workout, and drink plenty of water.
People like to skip the warmup, often due to time constraints. DON’T SKIP THE WARM UP. You’re more likely to injure cold muscles than warm ones. Warming up doesn’t have to take a long time. Almost any movement can be used to warm up such as jogging in place or shadow boxing.
Don’t do the same workout every day. That’s the easiest to develop overuse injuries like tendonitis and plantar fasciitis. You’re not a machine. You need some variety. Alternate between different exercise routines and disciplines. Cross training is the best way to become fit.
Yeah, there’s something satisfying about throwing up a bunch of weight, but if you’re sacrificing form to rack more weight, especially doing complex, Olympic lifts, you’re cruising for a bruising. It’s ok to just use the bar, or a broomstick, until you feel comfortable adding weight. Then, don’t add too much. Workout with lightweight until you get comfortable, and then, move on to heavier weights.
We feel aches and pains for a reason. It’s your body telling you something might be wrong.It’s best to play it safe. Remember, you aren’t training to impress anyone; you are training for yourself. There’s no reason to push your body past its limits and sustain an injury. If you feel persistent pain, take a few days off. No one is going to judge you.
And that brings us to our last point, if you are experiencing pain or think you may have sustained an injury working out, please give us a call to set up a consultation. We are always here to help.