Exercise Injuries & How To Avoid Them

Exercise Injuries & How To Avoid Them

Exercise Injuries & How To Avoid Them

by Jesse J. Leyva,
Owner of Jesse James Fit  & Outlaw Fitcamp
JesseJamesFit.com | OutlawFitcamp.com

Can you relate to this scenario? After putting it off for too long, you commit to getting fit — only to find yourself injured the minute you start working out. All of a sudden your fitness goals go back on the shelf.

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.

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.

  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. The main reasons for workout-related back pain are because of using improper form or relying on a muscle that is weak or hasn’t been adequately warmed up.

Your 5-Step Injury Prevention Plan

The following five steps will dramatically reduce your chance of injury or speed up your recovery time.

Step 1: Stretch
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 every day before and after your workout to stave off injury.

Step 2: Warm Up
Your muscles need to be coaxed into motion by way of a 10-15 minute warm up to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: 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 4: Lifestyle
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.

Step 5: Condition
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.

The ultimate injury prevention plan is to work with our team, your qualified fitness experts! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn’t you love to see awesome results before this summer comes to an end? It’s time to take action and get the results that you deserve!


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