Every person that exercises fears getting that
dreaded injury. Every beginner that is new to exercise has an overriding fear
of getting an injury when they finally have the motivation to start a new
adventure in exercise. As a Physiotherapist we see allot of gym related
injuries in January. Here are 8 top tips to avoid injury.
- Warm up.
It is never a good idea to workout muscles that are cold. Make sure you are
warming up your body to increase your body's core temperature, blood flow to
the working muscles, and also to mentally prepare yourself for the workout
- Cross Train.
Your body will thank you when you change up your routine by engaging in different
activities. This will not only help you avoid hitting a plateau with your
workouts, it will give your muscles a much needed break from the same routine
day in and day out. Plus, not only will your body benefit from diversifying
your exercise routine, but so will your metabolism. Studies show that switching
up your daily exercises can rev up your fat-burning.
- Be smart about
your training. Just because you could do a specific exercise 10
or 20 years ago, doesn't mean you can exercise with the same speed and energy
today. Be realistic about your training and not focus on what you use to do.
"Too much, too soon" can be the number one reason why injuries occur.
Gradually increase your time and the intensity of your workouts to prevent
those nagging injuries.
- Wear proper
workout attire. If you have to think about how long ago you
purchased a new pair of running shoes, then it is definitely time to head to
the store. Going to a specialty store for expert advice on what shoes you
should be wearing is the first step because they can gauge what shoe fits best
with your arch, gait and body weight. So many injuries come from wearing worn
out shoes without any support. Your poor feet!
- Eat a balanced
diet and hydrate. What you eat and drink is just as important
as your workout. Not only will carbohydrates give you energy for your workout,
they will replenish those glycogen stores for your recovery and for the next
workout. Protein after your workout is just as important as this will help
repair those muscles you just broke down. Work with a sports nutritionist to
understand when, how much, and what foods you should be eating to keep you
healthy and energized for your workouts.
- Add strength
training and core work to your routine. Having a
strong fit body is a great way to keep the injuries away. If your muscles are
balanced with a strong core then your body will not wear down or have to
compensate for being weak or tight.
- Listen to your
body with rest and recovery. Your body will give you
the signals you need to know when to back off. If that knee is feeling a little
achy, your soreness lasts for more than the recommended 24 to 48 hours, or you
are just plain tired, then it is time to look over your exercise routine. Rest
and recovery might be what your body is looking for. Make sure you take those
rest days as your body is making actual gains during this time.
If you are worried about any injuries please don’t hesitate to book with Sandra Mc Govern at Relief Chartered Physiotherapy, Aston Medical, Aston Village, Drogheda, Co Louth at 0877097178 or book online at www.reliefcharteredphysiotherapy.com