Train safe!How to prevent knee, arm and back injuries?
Training in the gym is one of the safest things you can do. But bad movement patterns can make some exercises risky. Here’s how to correct issues before they become injuries:
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 ahead.
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. 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.Gradually increase your time and the intensity of your workouts to prevent those nagging injuries.
- 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.
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.
- Use fitness accessories.You can use many accessories like this recovery compression sleeve for your knee.They will improve performance, and get faster pain relief.They will also help support you and keep you comfortable throughout the entire day, not just at workout time.Others accessories can be: recovery rubs, resistance bands to warm up, cooling wraps, massage canes, muscle rollers.
Don't forget that a workout injury can happen to anyone,no matter your experience or fitness level.Even walking can cause an injury!
Most workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. And always use common sense. If you're concerned about the injury, it's best to seek medical advice.
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