Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.
All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.
Your 5-Step Injury Prevention Plan
Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.
Step 1: Foam Roll
Foam rolling or properly known as Self-myofascial release is a technique used to address trigger points and tightness in the muscle. Foam rolling, similar to stretching should be uncomfortable but not unbearable. The discomfort with foam rolling can be challenging at first but the more time you spend foam rolling you will notice a reduction in the pressure placed upon the muscles and you’ll feel better.
Step 2: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.
Step 3: Isolated strengthening
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Properly warming up isn’t just hopping on a treadmill for 5 minutes and you are ready to go! When it comes to injury prevention, warming up includes foam rolling, stretching then building strength in muscles of the body that are deconditioned and creating an unbalance in a particular part of the body, usually a joint. When you perform an isolated strength training move use low resistance and high repetitions to get adequate blood flow in the affected area.
Step 4: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.
Step 5: Lifestyle
Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body.
Step 5: Lifestyle and Conditioning
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured. Also, getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.
Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?
The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.
Simply call me today to get started. 914-500-8102. It’s time to take action and get the results that you deserve!