HOW TO PREVENT COMMON FITNESS INJURIES

Here Are Ways to Keep Fitness Injuries at Bay

While getting fit, a great number of people often forget that safety should always be their main priority. Anyone who exercises runs the risk of suffering from an injury that may slow down their progress, result in additional expenses and even cause long-term health complications. Each year, more than 8.6 million sports-related injuries are reported in the United States as stated by the CDC. It is very important to know how to avoid common injuries when exercising regularly.

It is important to know the most common injuries that occur in the fitness world.
We should identify the common fitness injuries and their reasons before choosing any prevention strategies.

The most common injuries that happen are:

• Shin splints which is the medical term of medial tibial stress syndrome, is experienced in the front or side areas of the lower legs. It is usual for runners, dancers and military recruits to experience this overuse injury. In the Journal of Orthopedic & Sports Physical Therapy, it was reported that shin splints make up from 13 to 20 percent of all injuries among runners.

• ACL or MCL sprains are some of the knee injuries that occur often in sports that require quick stops, sudden changes of direction or direct contact. It is estimated by the American Academy of Orthopedic Surgeons that close to 200,000 doctor visits in the United States are related to ACL injuries every year.

• Common places where tendinitis happens are the Achilles tendon, tennis elbow or the rotator cuff in the shoulder. Most of the time, this happens when you use your body too much, have poor lifting habits or skip warming up well. The society says that there is a high risk of Achilles tendinitis among those who run and jump frequently.

• Weak core muscles as well as incorrect ways of lifting heavy objects are some of the main causes of lower back strains.

• Due to the spine’s function and its complicated structure, injuries in this region can be very tough to deal with. The findings from the National Institute of Neurological Disorders and Stroke show that three out of four adults will experience low back pain at some time in their lives.

Prevention Strategies

To avoid fitness injuries, one needs to pay attention to training, the right equipment, nutrition and rest. You can use several methods to improve your fitness routine.
Doing exercises to loosen up and relax the muscles before and after a workout is important for both your health and stamina.

Stretching your legs by swinging them and your arms in circles helps improve blood flow and flexibility which prevents possible strains and sprains. After you exercise, doing some static stretches may improve how flexible you are and decrease soreness.

Good technique while you work out will help protect you from getting hurt. Weightlifters can avoid back injuries by making sure their spine and core muscles are used properly. Being with a certified trainer or coach can guarantee that you are doing every exercise properly.

Quick Changes: Having a sudden surge in how much or how fast you work out may result in an injury. Bringing changes in gradually helps the body become accustomed to what it has to do. Workouts should be made more intense, taken more often or done for longer lengths only by up to 10% each week, says the American College of Sports Medicine.

Choosing the suitable shoes can cut down the chance of you being injured. For this reason, athletes should make sure to buy shoes that are right for running and have enough cushioning and support. Swapping out shoes that are worn out is necessary since it can disturb your foot’s normal movements and lead to more risks.

Doing strength training exercises can strengthen muscles and joints, assisting you in avoiding injuries. When the quadriceps, hamstrings and calf muscles are strengthened, there will be less stress on the knees. A study, as posted in the Journal of Strength and Conditioning Research, reported that strength workouts reduce injuries in sports by 33%.
Resting and letting your body recover takes importance equal to what you do during the workout.

Exercising too much can cause tiredness, reduce your performance and raise the chances of hurting yourself. Sleeping for 7-9 hours and rest days can help stop you from suffering overuse injuries.

Injury prevention is aided greatly by keeping the body well hydrated and well fed. If you do not drink enough water, you may get muscle cramps, have heat exhaustion and experience a drop in performance. Eating enough proteins, complex carbohydrates and healthy fats through a balanced diet promotes the repair and development of muscles. You should also have enough calcium and vitamin D in your diet for the health of your bones.

How Technology Can Protect From Injuries

New technology has made it possible to use different tools for avoiding and treating fitness injuries. With fitness trackers and smartwatches, you can monitor your heart rate, keep an eye on your movement and discover how healthy you are. Some devices allow you to set up fall detection and alerts for abnormal heart rhythms and these options are most helpful for older people or individuals with certain conditions.

Apps on phones allow people to save records of their workouts, plan suitable targets and check improvements. Numerous apps give lessons and video demonstrations on exercise methods which lowers your chances of getting hurt due to improper exercise techniques. 

Rehabilitation and The Recovery

In spite of all the efforts to keep injuries from occurring, they may still happen. You should use effective rehabilitation strategies to avoid getting hurt when returning to fitness.

Some major parts are as follows:

You should consult sports medicine professionals or physical therapists because they can give you a precise diagnosis and treatment options. Physical therapy may help a lot by giving exercises that improve function and strengthen muscles.

RICE stands for Rest, Ice, Compression and Elevation which is commonly used to deal with sprains and strains. Taking rest, using an ice pack, wrapping with compression bandages and raising the limb above your heart level are good ways to speed recovery.

Coming back to activity gradually is necessary since doing too much too fast might result in further injury. Going back to usual activities under the care of a doctor will help you confirm that your injury is fully healed.

Doing various activities in cross-training gives the body a chance to stay fit while not putting too much strain on the injury. As an alternative, a runner with a lower body problem could go swimming or cycling instead.

Conclusion

Avoiding typical fitness injuries calls for following a method that involves the right training, right gear, healthy diet and proper time for rest. If you know about the main reasons for injuries and add prevention methods to your workout, you will lower your chance of facing setbacks and continue toward your health and fitness targets. Being a beginner or an expert in sports, putting your safety first and taking safety measures will lead to success in staying fit.