How to prevent workout injuries

In the past, I’ve experienced some minor injuries related to my workouts, and can’t figure out what I’m doing wrong. How can I avoid future setbacks?

There are numerous reasons that you may be getting hurt. Suddenly switching up your program with exercises that are unfamiliar can be one culprit. Training safely involves allowing time for your body to adjust to increases in intensity. Intensity may be in the form of lifting more weight, increasing reps or sets, or going from low to high impact activities. Injuries often occur when muscles and joints are pushed beyond their ability to recover, so remember that rest is just as important as the workout itself. A good rule of thumb is to allow at least one day of rest between working the same muscle groups when weight training. With cardio its a good idea to keep a log of training sessions to track progress and determine when its appropriate to increase time, distance or speed. Generally speaking, with low intensity cardio your breathing pattern will not change significantly. With moderate intensity you will be somewhat winded, and high intensity will leave you huffing and puffing. If you have medical conditions, it is very important to check with your doctor for guidelines.

Common sites for injury

Knees: Discomfort may be felt in any area of the knee, and may come and go. Knee pain occurring from overuse typically responds well to rest, decreasing amount of exercise once activity is resumed, and avoiding high impact activities. If knee pain doesn’t go away, have it checked in order to rule out fractures or other problems that may need tending to.

Neck stiffness or pain: With abdominal exercises, avoid pulling on the neck, when running, keep shoulders from hunching. Biking with incorrect handlebar or seat height can also create neck pain. While lifting weights, look straight ahead rather than looking down or turning the head.

Low back pain: Common causes include weak abdominal muscles, tight hamstrings, excessive sitting or standing, being overweight, and improper lifting. Leaning too far forward with a rounded back is another potential contributor to low back pain. When bending forward, it is best to go only as far as your range of motion will allow while still keeping the spinal column in proper alignment.

Tips

Gentle stretching and massage can help to ease discomfort of tight, achy muscles. If pain is severe however, an evaluation of the source of the problem is necessary before making that decision.

Define your goals and objectives, making sure that they are realistic and manageable. Reaching attainable milestones is key to staying motivated, consistently setting you up for success.

For those with weight loss goals, experts recommend an hour or more of cardiovascular exercise most days of the week. These workouts can be broken up into several smaller segments throughout the day if necessary.