You've heard the saying "No Pain, no gain". But how accurate is it? In many ways it is true. After a good workout session, you will be sore and tired. Let's say, when you first start lifting weights, you'll probably feel it the next morning when you wake up.
But there is a difference between being sore and being injured. Although many injuries are common and you can avoid them by taking simple precautions.
So below are some preventive measures that one can take to avoid common workout injuries.
1.Warm Up
Warm-up before an intense workout session is the first step to avoiding common injuries. This is whether you are doing cardio, strength training, or working to increase your flexibility. A five to ten minutes of proper warm-up can save you from injuries. To warm-up, start with some slow and gentle movements of body joints that you gradually increase.
Muscle strain is the most common injury that can be avoided with a few minutes of a proper warm-up, especially hamstring injury. This isn't a serious injury but still, it can compel you to take a few days off from your daily workout routine.
So to avoid interruption in the exercise routine please do proper five to ten minutes of warm-up even if you are short on time.
2.Strengthen Your Shins
Shin splints are another common injury that can often be avoided. Regular workout of shin muscles helps you to strengthen them and ultimately prevent shin splints. If you work with a trainer ask them to demonstrate the exercise that strengthens shin muscles.
Lack of proper cushioning in the shoes can also cause shin splint, so be sure that you always buy proper athletic shoes and replace them from time to time when you start feeling uncomfortable in your foot. If the pain continues then you may need a podiatrist.
3.Stretch
Stretching is the key to avoid some injuries such as Achilles tendon. Regular stretching is the best way to keep muscles from becoming too tight. There is an obvious misconception among most of us with regards to stretching.
Stretching should always be done post your workout session, not before your workout. If you want to add some extra stretches to days when you are not working out, be sure to warm up first.
4.Get A Personal Trainer
Having a personal trainer is of the utmost importance when you workout daily because working with a personal trainer who can show you the proper way to do exercises can go a long way towards avoiding injuries. Many injuries are caused by bad form or technique.
By working with someone who is experienced, you'll be able to avoid this problem. This is especially good advice if you have had a knee problem or other joint pain in the past.
5.Vary Your Routine
Finally, consider varying your workout routine. Some injuries are just caused by repeated stress on an area. Start cross-training so that you are working out different muscles on different days. This won't prevent all injuries, but it is a good step to take.
Are These Measures Helpful?
In conclusion, injuries always take time to heal. You may be required to stop exercising for days, weeks, or even months due to the injury you received while working out. It is far better to do what you can to prevent them from occurring in the first place.
So above stated measures must be strictly followed by every individual to avoid workout injury and to remain consistent in their routine workout. Again these are a few simple but yet another important step to be followed.
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