How to prevent injuries while exercising
Every beginner who starts a new exercise or joins a new fitness
programme to achieve his/her fitness goals fears of getting injured while exercising.
You have to admit it that we all have a sense of danger in our mind while
trying a new workout. We are full of motivation to achieve our fitness goals
but our fear consumes us form doing so. Whether you are a beginner, a coach or
an athlete we all have to be very careful while doing hardcore exercises.
So, let’s first talk about what are the causes which lead to
injuries while exercising. Some of the most common causes are:
1. Starting your workout before warm up.
2. Exercising in the wrong posture again and again.
3. Having no rest periods in between
4. Working out with more than your bodyweight.
5. Doing hardcore exercises which are not of your
level of fitness.
6. Not using proper equipment’s.
So, now I am gonna share with you some tips which can help
you in achieving your fitness goals without getting injured.
Warm up
So, warming up before starting your workout is a must. What it
does is it helps in starting your blood flow, pumps more blood and oxygen in
the muscles to make them ready for the intense workout. Warms them up. Before
starting your workout, you should warm up for at least 5 to 10 minutes.
Hire a professional trainer
If you are new to the fitness programme, I would recommend
you to hire a professional trainer. A professional trailer will help you in maintaining
a proper posture while exercising. They can also provide you safety tips and
proper diet plans for the achievement of your goals.
Engage in different workouts or exercises
Engaging in different workouts or exercises simply means
cross training. Cross training helps your body in adapting to the different body
movements. It will also help your muscles in changing their everyday routine.
Scientific studies have shown that engaging in cross training can increase your
metabolism rate to the next level. Cross training also helps in burning more calories than the average normal everyday workout.
Have a proper diet plan & keep your body hydrated
A perfectly balanced diet is the key to achieving your
fitness goals. If you think that only working out will help you in losing that
belly fat or gaining that extra muscle than you are absolutely wrong. On the
other hand if you do not consume a protein rich diet after your workout then
your body will start getting weak day by day. Slowly and slowly all your
proteins & nutrients will be exhausted. And one day you will get injured
while working out because of that weakness. So, I recommend you to contact with
a sports nutritionist and ask him to prepare you a diet chart for your workout
routine.
Strength training is a must
Well we all know that CrossFit workouts are highly intense
workouts which require a strong fit body and mind. Strong muscles and bones are
very important to avoid injuries while exercising. If you have strong bones
with a core ready for strength workouts then your body will not fall down and
will stay away from injuries.
Dress Properly
Many a times injuries occur because of the lack of proper
equipment or dress which includes shoes, gym t-shirt etc. Wear a proper workout
attire, buy a pair of new shoes and throw out those worn out shoes. You don’t
have to research a lot on what shoe I should purchase or of what brand. Just
make sure that it gives you ample protection from the injuries, strains. That’s
all.
Have Rest periods in between
You need to have rests in between your interval trainings
otherwise your body will breakdown. The thing is human body is very smart, it
gives you signals and tells you when you need to pull the trigger and when you
need to stop. If any of your joints or muscle is paining or there is soreness
then I recommend you to have a rest of day or two. And trust me your body will
make amazing gains during that rest period.
Have a proper sleep
Well many a times people are so motivated towards their
fitness goals that they forget to take rests and keep working out day and
night. The best time when our body gains the most is when we are sleeping. Our
body heals during our sleep because at that time we are not using our energy
for anything. If we keep working out without getting a proper sleep then our
body will breakdown and it can lead to severe injuries.
Best way to treat the exercise injuries
Well, there are 3 best ways to treat an exercise injury:
1.
Ice it – Applying ice on the injury is
the best way to treat an exercise injury. Ice helps in reducing the swelling
and pain on the wounded part. It is advised to apply it for a maximum of 10 to
15 minutes after an injury. Repeat it for 2 to 3 days.
2.
Relief spray- Apply a thin coat of relief
spray on the injured part and then wrap it with bandages. Leave it like that
for 2 days. Don’t use that injured part of your body for anything. Give it some
rest. It will be back to normal. And try to compress it gently. In most cases
gently putting some pressure on the injured part helps in reducing the swelling
and pain.
3.
Consult with a doctor- If the pain or
swelling is not wearing out, then it’s best to consult a doctor. He will give
you the right medications and advice so that you can be back to normal and
continue with your fitness goals.
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