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. The following tips will help you make your workout routine sustainable and avoid injury by prioritizing your overall well-being in the process.
Whether you’re following a beginner’s workout routine or heading to the gym to pump some serious iron, here are some things to keep in mind.
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It is always important to listen to your body. Know when it is time to rest. Remember to breathe, and stay hydrated. Many times, we get so caught up in the workout itself that we aren’t mindful of what’s actually taking place in our bodies.
Pay attention to any aches or pains you may be feeling during your workout. Pushing through pain can lead to injury, so don’t be afraid to take a break or modify your workout if needed.
Ultimately, being mindful during the workout can help you maintain proper form, avoid injury, and have a better post-workout recovery.
Warm-up Before Exercising
Taking the time to properly warm up before exercising can help prevent injury, while cooling down can help reduce muscle soreness and stiffness.
Stretch After Exercise
Whether you’re a casual jogger, yogi, serious boxer, powerlifter, or bodybuilder, 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 is absolutely necessary.
Stretching increases your flexibility, which can dramatically lower your chances of injury. If you are flexible, your body is more likely to handle the additional demands safely.
You should also wear the appropriate attire so that you can move freely during your workout and stretching.
Fuel your body
Make sure to eat a well-balanced meal before exercising and refuel afterward with healthy snacks or a meal. Your body needs the right nutrition to perform at its best, so you want to make sure you are giving yourself the necessary fuel. You also want to make sure you are not undereating or overeating.
Athletes of all stripes have a lot of trouble with the idea of stopping their exercise routine when they are injured. And that is why the best thing to do is allow your body time to recover after a workout to avoid injury.
This also brings us back to my first point about mindfulness. Ignoring something minor could put you out of exercise for a much longer period and could eventually lead to a major injury. Even if you’d rather keep going, it’s best to take time off when you’re injured and let your body heal. You can slowly return to exercise following doctor’s orders or as you feel ready, as long as you’re taking it easy and avoiding any undue stress on the injured muscles.
Whether you’re a serious athlete or just exercising for health and enjoyment, these tips will help you avoid injury and exercise healthily and sustainably.
