Exercise should keep you out of the doctor's office, not in! It's important to start slow and steady if you are a beginner, and no matter what you level is, gradually add on resistance and intensity as you get stronger to prevent injury. Adding on too much too fast can backfire on you. So how do you know what is too much and what isn't enough?
First things first, you want to get with a personal trainer. Personal trainers keep you accountable and design a workout plan that is specific to you and your goals which prevents injury. They take you through a very specific workout plan that revolves around your health.
Common Injuries
Some of the most common injuries include ankle sprains, fractures and Achilles tendon ruptures, runner's knee, hamstring tears and shin splints, to name a few. What do these all have in common? They are all in your lower extremity. So how do they happen? From training too intensely to poor footwear, there are many reasons why these injuries can happen.
Major or minor, every injury is painful and the set back is even more frustrating. If you have had an injury or are in the recovery process, you know how annoying it is to be held back from doing something you love. You also may know, that rushing through the recovery process and not take your physical therapy seriously can set you back even more.
While the causes for the workout injury may vary, what is important is that every injury should be given timely care and treatment to avoid the condition from getting more serious. But with proper treatment, the injury can heal quickly, letting you get back to it asap. If you have an injury or if your recovery process seems to not be progressing, get with your doctor and physical therapist asap before continuing training.
More tips on injury prevention:
Stretch before and after any workout - Dynamic stretching/warmup before your exercise to prevent muscle tears, and static stretching after because your muscles will be warm at that point.
Gradual increase in weight, time and distance - Don't move up in weight too quickly or add miles too fast - this is a common mistake that leads to injury. Every week add a little more and more.
Stay consistent - Find a daily routine that works for you. Yes, we all fall off the band wagon here and there, but in general, keep consistent so your body stays strong, and your mobility continues to get better.
Focus on balance movements - Add balance to your routine, no matter how frustrating that can be. The only way to improve balance (and posture!) is to practice and challenge yourself. You WILL get better!
Stretch and strengthen - We mentioned stretching, but don't forget strengthening and maintaining a healthy weight, too, to stay injury-free. Some movements that are higher risk include twisting, pivoting or high-impact planting motions. These can all movements result in strained feet and ankles.
Eat well and hydrate - Your body recovers after workouts and functions better daily if you fuel it with healthy foods and stay hydrated.