Twenty Something Contributed ContentRegular exercise is not just a routine; it’s a powerful tool to boost mental and physical well-being. The benefits are numerous, from improved mood and energy levels to better physical health. However, it’s important to remember that exercise, especially for beginners or those stepping out of their comfort zone, can also pose a risk of accidents and injuries.
But don’t let this deter you from reaping the rewards of regular exercise. With the right knowledge and precautions, you can enjoy the benefits of exercise while minimising the risk of injury.
Some level of pain and discomfort is normal post-workout. Specifically, you might experience DOMS—delayed-onset muscle soreness, which is a normal response to certain types of exercise. However, other types of pain, such as sharp or shooting pain, can indicate an injury. This can set your progress back, which isn’t what you want, especially if you’re at the beginning of your fitness journey.
So, how can you prevent or reduce the likelihood of injuries from exercise to ensure good health at all times?
Warm Up Correctly
The right warm-up is essential for anyone working out. Jumping right into exercising without warming up is basically an invitation for injuries. Instead, you want to perform active stretching, which includes movements that prepare your body and get the blood pumping and ready for your workout. This could be leg swings, arm circles, or torso twists, for example.
Consult a Physio
Did you know that a physio can be your best ally in reducing the risk of injury? They can work with you to design an exercise plan tailored to your body, reducing the chances of injury. By understanding your current fitness levels and mobility and working with your physiotherapist, you can ensure that your exercises are beneficial, not harmful. This professional guidance can provide you with a sense of support and direction in your fitness journey.
Mobility Workouts
Mobility workouts are exercises designed to increase your range of motion for certain body parts and joints. Be it for tight shoulders, your hips, ankles, or anything else. You can find a mobility workout for any part of your body, even those parts you don’t know the name of. Simply identify where you are struggling, then conduct regular mobility exercises until you see the benefits. Because the less stiff you are and the bigger the range of motion you have, the fewer injuries you are likely to sustain from exercise.
Focus on Form
It cannot be overstated how important it is to have the correct form when exercising, especially if you are strength training. Even running requires you to be aware of your body and how you hold yourself during runs. The reason is that poor form is one of the leading causes of injuries, especially when lifting weights. But here’s the important part: if you have poor form, you are putting pressure on certain parts of your body that will cause damage.
Instead of rushing, take your time to correct and perfect your form, and then start increasing the weight once you have the correct form to build upon. This focus on form gives you control over your exercise routine and the power to prevent injuries.