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6 Ways to Avoid Injuries When Working Out

6 Ways to Avoid Injuries When Working Out

I can’t tell you how often people approach me at the gym to tell me that they’ve been injured working out and ask me “What should I do now?” Somehow they injured themselves during an activity and of course, the thought is, if I was injured doing something, that’s what must have caused the injury.

However, I beg to differ.

I usually follow their question with other questions: Did you foam roll first? Did you stretch? Did you do any mobility work PRIOR to the activity? And 9 times out of 10, the answer is… NO. You see most of the time it isn’t the activity that caused the injury: it’s not being PREPARED for the activity that usually causes the injury.

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I want to review with you the top six strategies you can use to avoid getting injured when you workout.

1. Coffe and a Roll Every Day for Life

When I coach clients who want to make life changes, I always look to their daily routines and habits and see if it’s possible to make small changes, which, over time, will lead to big changes. One of the most effective ways for preventing injury is get yourself a foam roller and every morning, after you’ve made a nice hot cup of coffee, get on that roller for 5 to 10 minutes and roll out the prior day’s tightness and stress. This adds up over time and after a few weeks you’ll find you don’t make as much noise when you are getting down to or up from the ground. You know what I mean…

2. Change It Up

It’s been known for quite some time now that repetitive motion can cause overuse injuries. Running is such activity and so is cycling (although cycling involves much less pounding and the option of changing body positions). The same goes for sitting, working on the computer, etc. So if health and fitness is your goal, why would you repeat the same activities every day? My suggestion is if you cycle on Monday, do strength training on Tuesday, and maybe yoga or Pilates on Wednesday. Everyone now knows cross training is one the best ways to get results and even more importantly, stay injury free.

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3. Prepare Your Body Before You Work Out

Do you really think jumping into any workout is a good idea after you spent the last 15 minutes sitting in your car? All of our workouts do have “warm ups” in them, but they are not specific to each individual’s need. Maybe your hips are tight, or your calves… maybe it’s a shoulder thing (or all three)? Taking 10 minutes to prepare your body for your workout goes a long, long way to staying injury free. Especially if you know what your body needs. When you get into the club, get off your phone and take a few more minutes to prepare your body for what you’re going to do!

4. Reset Your Body After Your Workout

So, now you’ve done a bit of rolling at home, you arrived early to the club and put a few more minutes into stretching exercises prior to class, you pushed yourself hard and now you run out and jump into your car. NOT GOOD. The blood from the large muscle groups has not had a chance to re-circulate, those warm muscles are lengthened out from exercising and feeling the stress and want to tighten up and shorten: this is the best time to stretch, open up the body, calm the muscle and recirculate the blood back to the rest of the body. If you have to leave early, take a few minutes to cool down and stretch. Better to leave five minutes earlier and get that stretch in than jump right back into the car.

5. Get Off Your Ass as Much as Possible the Rest of the Day

I know… I should say it in a nicer way… however, it’s SO important and so many still over look this simple habit, I want to emphasize once again its importance. You see after you’ve exercised, the second most important activity for staying injury free and healthy is to move. As much as you can and as often as possible. I am not talking about stressful movement, I’m talking about standing, walking, bending, lifting, and walking up some stairs… the usual stuff. Moving more not only helps you burn more calories, it’s good for your brain, your circulation and even your mood. Get off your butt everyday and move as much as you can. It’s life changing.

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6. Active Recovery and Rest

What do you mean recover and rest, you just said, “Get off my butt!”?   Yeah, I know, but after you’ve been active all day, or all week, it’s time to recover. Take a couple of days off, don’t cycle, don’t run, don’t lift a weight and just rest your body. For some of us (that means me too) this may be the most challenging thing to do. I like the term active rest and here’s why: because it’s still being active, but since you are not pushing yourself, you are still able to recover. You’re allowing your body to adapt to the changes you want when you push yourself, but the only way to do that is to allow yourself to recover. More is NOT better when it comes to exercising.

So sleep, take a nap, meditate, talk a walk in nature, chill out… and allow your body to heal, recover and adapt. You’ll see more changes and better results when you do this on a consistent basis. Prep your body, cool it down after pushing it and then change things up… and continue to create the lifetime habits that keep you injury free so you are able to move more and feel better… because at the end of the day, isn’t that what it’s all about?

Phil Dozois, Owner, Breakthru Fitness

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Featured photo credit: Adobe Stock via stock.adobe.com

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Phil Dozois

Performance Enhancement Specialist, Training Club Owner

6 Ways to Avoid Injuries When Working Out

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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