Many people are afraid to start working out because they are worried that they might injure themselves. However, it is wise to note that even experienced gym-goers are usually not aware of how to best prevent injuries while working out. Fortunately, while there are many ways to hurt yourself at the gym, there are several things that you can do to reduce your risk of self-injury. The following five tips are intended to act as guidance for both beginners and experts alike during some of the most common workouts found in the gym.
These Shoes Were Made for Running Perhaps the most common injury in exercise is the sprained or rolled ankle. These injuries are common for walkers, runners, joggers, and all other practitioners of cardiovascular exercises. However, there is a simple way to ensure that you do not accidentally sprain your ankle or hurt your feet while exercising. Go to a foot wear store that specializes in running shoes and inquire about receiving a custom shoe fitting from one of the employees.
Using special instruments and by observing how you run, the employee should be able to determine the perfect shoe for your foot shape and running style. This process is usually not expensive and it will save you tons of money on medical bills in the future. It is important to replace your running shoes often, but you do not need to repeat the custom fitting process every time you buy a new pair of running shoes if you simply continue buy the same make and model every time. Another common injury for runners and joggers is Medial Tibial Stress Syndrome, or, as it is more commonly known, shin splints.
Shin splints are actually very tiny stress fractures of the tibia, the larger of the two bones that make up the lower leg. Shin splint pain manifests as sharp stinging sensations which occur both during and after running. Because the fractures can be quite intense, many beginning runners will unfortunately drop their pursuit of fitness once they experience the horrors of shin splint pain, so it is very good to know how to prevent them. First of all, do not try to run too far.
Many runners will try to run well beyond their capability when first starting out. Anybody who has ever seen Muay Thai knows that the tibias of boxers can be handle seemingly superhuman levels of stress. Of course, even Muay Thai boxers are not capable of kicking wooden poles over and over with their shins when they first start out. It takes a long time to strengthen the tibia.
It is also important to run on soft surfaces such as grass or tracks made of rubber or synthetic materials. Shoulder injuries are not just for baseball pitchers. Anybody can injure their shoulder while lifting weights, doing pushups, performing Pilates, or even just repeated overuse. Although these injuries are easy to receive, they are also easy to prevent as well.
Icing the shoulder on a regular basis can help, but there is a particular exercise which is great at preventing shoulder injuries: the row. Using a rowing machine allows you to practice outer shoulder rotation movements. During our daily life, we rarely perform such movements so the muscles responsible for them become very week. Strengthening them through rowing allows them to grow so that they can aid in supporting us through the stress of our workouts.
Because large and sculpted arms are desired by so many, when initially entering the world of weight lifting the first exercise many people attempt is the bicep curl. This classic exercise is great for adding muscle mass to your arms. However, many people also get injured during this exercise because they are not aware of how to properly execute the correct curling motion. Always perform the exercise slowly and remember to breathe deeply throughout.
Focus on keeping your shoulders steady and do not make any jerky movements. Also, remember that it is always best to underestimate the weight that you can handle. Beginners will frequently pick a weight that is too heavy, resulting in the occurrence of muscle failure much earlier than expected. Another common mistake is to perform curls more than once or twice a week.
Not giving your muscles the proper amount of time to recover from strain both inhibits muscle growth and increases risk of injury. Give Your Back Some Back Up As many an older gym goer will attest, back injuries are both very common and especially debilitating. Because proper back action is such an essential component of the mechanics of almost all athletic movements, once a back injury has been received it is quite difficult for the injured individual to continue to perform almost any sort of exercise. Back injuries take a long time to heal and will often result in a person being confined to their bed for a long period of time.
However, most back injuries can be prevented with attention to proper warm up exercises and stretches. Warming up promotes circulation while stretching loosens up the muscles and increases range of movement. It is also advisable to maintain a healthy posture throughout the day. This means sitting up straight and avoiding slouching.
Not only will this improve the durability of your back, it will make you appear thinner and healthier. Bearing in mind the above tips while working out, your chances of hurting yourself will be greatly reduced. However, injuries are not totally preventable, even for top notch athletes. Because of this, it is always best to ask your doctor before starting any sort of workout regimen.
He will be able to formulate a strategy which is customized to take into account your personal weaknesses and strengths.