How to prevent injuries while Exercising- Tips & Treatment

 

                                                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.