Spring has sprung, and many people are working hard to obtain that desired beach body look. There are those who are experienced in the fitness world, who will be coming out of hibernation, and there will be the beginners who want to have that sculpted look but aren’t sure how to obtain it. Unfortunately, when we see an uptick in fitness we also see an increase in fitness related injuries. There are many preventative measures that can be taken to decrease injuries associated with exercise. . Here are a few things you can do to decrease you risk of fractures, swelling, pulls, and sprains.
Have a Routine Physical / Fitness Test
Always consult your physician before beginning a new exercise routine. New physical activities have the ability to cause stress on your body, as it is doing movements that the body isn’t accustomed to. You may have certain medical conditions that restricts certain exercises. Visiting your doctor is beneficial because he/she should be able to discuss your limits.
Visit a Personal Trainer
Using a personal trainer can be highly beneficial to your workout. After all, they’re professionals in their field, and can help you determine your limits by pointing out strengths and weaknesses. If a trainer is out of your budget, using a Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap during your workout can be a big help.
Warm Up Before Exercise
Warming up is one of the best ways to prevent fitness injuries. Your warm up should be gradual, slowly work your way up. Walking, jogging, or even regular daily activities are great ways to increase your body’s stamina.
Take Time for Rest and Recovery
It is very important to take rest days and even get more sleep. When you don’t take enough time for rest, your body can become over trained, causing reduced immunity which can make getting the common cold much easier .
Take extra precautions when the weather is very cold. Remember to wear layers, gloves, a hat, and socks.
Proper stretching can also be beneficial to reducing fitness related injuries. When stretching, be sure to constantly breathe. Not doing so can cause your blood pressure to rise. Hold your stretch for 10 to 60 seconds, exhaling while moving into the stretch.
Placing a heating pad for 5-10 minutes on the muscles helps bring blood to the area to warm them up. Heat will also help loosen muscles and tendons. I recommend going with the Thermophore Moist Heating Pads.
Remember, do not overextend your joints during training exercises. Try waiting 48 hours before you work the same muscle group again. If you’ve already had an unfortunate sports or fitness related injury, visit our Sports Therapy section and find everything you need including Mueller Braces/ Body Support, Omron electroTHERAPY Pain Relief, and Ice Packs/ Cold Therapy.