Regular exercise can great for our bodies and the benefits are seemingly endless when it comes to getting in a good workout several times a week. But, with that it mind, nothing can feel worse than hurting yourself in some way because of that exercise. Not only can it take you out of a regular routine for awhile, but it can allow you to feel discouraged about working out again.
Most of the time, however, injuries that occur before, during, or after exercise are relatively avoidable with a few tips and tricks in mind that you can use to stay safe. Here are tips to prevent injuries before, during and after exercise.
Preventing Injuries Before Exercise
The most important thing you can do before any type of exercise is warm up. Many people think stretching is a great way to get your body loose before you work out, but that’s actually not the case before you exercise. In fact, if you stretch ‘cold’ muscles before exercising, you could actually run the risk of tearing something, which can cause quite a bit of pain.
A short, effective cardio warmup is usually the most effective thing you can do before a workout. Ten minutes of light jogging, or other cardio intervals is a great way to get your blood flowing and muscles warmed up safely, so they’re not cold as you go into a more intense workout.
Preventing Injuries During Exercise
First and foremost, it’s important to be knowledgeable and safe when it comes to the type of workout you’re doing. Not all forms of exercise are ‘equal,’ and if you haven’t worked out in awhile, or you’re trying something new, be mindful of what your body might be telling you. Our bodies often give us warning signs if we’re overexerting ourselves somehow, and if something actually hurts, it’s always a good idea to stop, and figure out what’s causing the pain, rather than immediately trying to fight through it.
Another good idea to avoid injury while exercising is to switch up your routine. This is one reason weightlifters will have specific days dedicated to certain parts of the body. Cross training is not only effective when it comes to weight loss and building muscle, but can give one area of your body a break while you’re working on another. This can prevent you from feeling too tired to workout while giving your muscles time to heal properly.
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Preventing Injuries After Exercise
Once your workout is over, you might think you’re in the clear as far as injuries go, but there are still some important things to consider to make sure you stay that way. One of the biggest? Get enough rest! Your body needs adequate rest between workouts in order for them to really be as effective as possible. Plus, muscles go through a lot in a strenuous workout, and need time to repair. That’s why it’s always a good idea to take at least a 24-hour break before using the same muscle group again. When your body is tired, it’s more prone to injury, and muscles are more prone to tearing.
Not sure how much rest you actually need? The best thing you can do is listen to your body, and how you feel. If you’re exhausted, sore, etc., it’s probably a good idea to take a day off.
Including exercise into your daily routine several times a week is a great way to stay happy and healthy, but preventing injuries during that time can be equally important, so you can keep it up for many years to come! Use these easy tips the next time you workout, and keep your body safe.
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