Maintaining a healthy diet and keeping your body fit has become the norm these recent years. Almost everybody has a gym membership or they watch YouTube videos and try them at home. Going to the gym is a good idea because you are focusing on your health and keeping fit also increases your confidence and self-esteem.
However, it does not matter if you are a baby sprout or a fully grown palm tree, certain mistakes and carelessness can cause you injuries.
How One Gets Injuries?
Sometimes it is the smallest distraction that may cause injuries or maybe your presumptions and attitude can lead to damage. Some ways one gets injured are:
- No warming up and stretching- it is very basic part of exercising. You need to warm up your body to stretch and loosen the muscles and get it ready for the upcoming load of exercises.
- Working too hard- Pushing yourselves to work harder and putting on more weight than you can pull, is likely to result in injuries rather than results.
- Let their form break- when you feel your form breaking and you still carry o, you are susceptible to an injury. It is better to lessen the load or call it quits for the day.
- Push past their pain – If you feel soreness and pain that travels in your body linger for a long time, you are injured and it is a cause of worry.
- Do not take recovery day- A recovery day does not necessarily mean laying on the couch all day. It means giving your body and cells time to rebuild and grow. If you do not take recovery day you might cause your muscles to tear down and that is never a good thing.
- Do not cross train- Doing the same workout routine over the same muscles will eventually lead up tightening the said muscles, causing overuse injuries like tendintis and shin splints. It is really important to keep balanced workout routines with a mix of exercises.
- Wear wrong clothing and shoes- Wearing proper gear ensure safety. Using running shoes when you are doing boxing is a big no. Use cross training shoes.
Several moves and exercises can cause injuries:
- Box Jumps: Risk to knees and Achilles tendons
- Bench presses: injury to shoulder; tear rotator cuff
- Dropping to one knee: can permanently damage kneecaps
- Abs exercises that include bending sideways with dumbbells: hyper-extending your back
- Overhead lifts: risk to the back
Some other injuries one can sustain are muscle pull & strain, sprained ankle, shin splints, tendintis and wrist sprain or dislocation.
Avoiding & Treating Injuries
It is better to take precautions and reduce the probability of gaining an injury. Some ways you can do that are:
- Warming up and cooling down before and after your workout.
- Stretching before and after your routine to let out the soreness and loosen the muscles.
- It is always better to gradually build up the intensity, duration, and frequency of your workout routines rather than starting intensely in the beginning.
- Always cross train and have a balanced routine.
- Alter your workout for problem areas and the troubled spots in your body.
- It is best not to push yourself through the pain for lingering pain can lead to injury.
- It is vital that you fuel your body and drink plenty of water before, during, and after you work out.
- It is very imperative to allow your body relax and recovery from the vigorous workout routine. So take necessary rest for 1-2 days a week.