From a torn ACL in the knee to a twisted ankle, sports injury comes with the territory if you’re an exercise fanatic, but this does not have to be the case. These tips will help you make your workout routine sustainable by avoiding those inevitable injuries that result from wear-and-tear.
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Get Help From a Physio
If you’ve suffered an injury in the past (whether it was recently, or months ago) the effects of that injury can continue long after the pain is gone. Old injuries can cause muscle imbalances due to the loss of muscular tissue, and your other muscles may be overcompensating for the weaker or damaged muscles. For this reason, it’s crucial that you see a physiotherapist to help you correct these imbalances and prevent future injury. Of course, seeing a physiotherapist costs money. If you can’t afford an intensive course of physio, even a single session can be helpful. A physio will be able to help you identify areas to work on. If you were injured at work, it’s worth bearing in mind that you may be entitled to compensation from your employer, which could go towards the physiotherapy you need. Pittman, Roberts & Welsh offer helpful legal assistance if you’re thinking of going this route.
Stretch After Exercise
Whether you’re a casual jogger or a serious boxer, your muscles, ligaments, and tendons are all subject to wear and tear. Even if you know that stretching is good for you, it’s not always easy to remember to stretch every muscle group after your workout. One way to build the habit is to remember that stretching is not an ‘extra’ step in your workout, but a crucial part, and it could be the thing that makes your exercise routine sustainable in the long term. Stretching increases your flexibility, which can dramatically lower your incidence of injury, whether it’s by loading weight onto your joints or suddenly pivoting on the spot and changing direction. If you are flexible, your body is more likely to handle the additional demands without sustaining an injury.
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Stop When Injured
Athletes of all stripes have a lot of trouble with the idea of stopping their exercise routine when they are injured. Whether your team is depending on you, or you depend on the endorphin rush, it can be hard to give up on your daily training when you could take some painkillers and soldier through. It’s especially hard to convince kids to take it easy if they have hurt themselves because they don’t want to miss out on the fun, so it’s important to let them know that they will enjoy their gymnastics or football much more if they let their injuries heal first. Ignoring something minor could put you out of exercise for a much longer period later on, when your minor injury becomes something major. Even if you’d rather keep going, it’s best to take time off when you’re injured and let your body heal. Once the swelling has gone down, you can slowly return to exercise, as long as you’re taking it easy and avoiding any undue stress on the injured muscles.
Whether you’re a serious athlete or you just exercise for health and enjoyment, an injury can put a damper on your workout routine. These tips will help you avoid injury and exercise in a healthy and sustainable way.