How to avoid injuring yourself when performing various workouts
In the first part of this guide, we talked about how performing warm up and cool down exercises can help with avoiding injuries during workouts.
Additionally, another recommendation was to visit your doctor. It is important to check if there are any risks associated with the workout routine you want to try out.
In case you are used to working out at home, and you live on your own, suffering an injury can put you in a very difficult position.
Do not let injuries prevent you from losing weight. When you are injured, you cannot work out anymore, so it is important to stay safe.
Should anything happen, call the emergency services right away or visit your doctor.
What injuries occur most often?
Certain injuries occur more often than others when working out. Knowing about them can help you prevent them better.
Injury Type #1 – Strained muscles
While you stretch to perform various exercises, you risk straining your muscles.
In fact, you may feel just a bit of pain in the respective muscle, but you can also experience swelling in the area and bruising.
Do not force your body over a certain limit. Pay attention to what it tells you. If you cannot lift a certain weight, or you cannot pull or stretch, don’t overexert yourself.
Pain is a common sign that you went too far. There is a strong line between overexertion and a bit of challenge.
To understand this, pick two dumbbells: one very heavy and one just moderately heavy.
The latter will challenge your muscles a bit, but you will not feel pain. The other will pull at your muscles and cause pain right away.
To treat strained muscles, apply ice on the area. Rest helps a lot, as well as easy stretching for better blood flow to the area.
Likewise, heat is often used as well. It reduces swelling, and your muscles remain flexible and less painful.
Injury Type #2 – Sprained ankles
Cardio exercises can lead to unwanted injuries, like spraining you ankles. The ankle is a complex area of the human body. This is because it is sustained by ligaments.
When you stretch these too far, you risk injuring yourself. Twisting your feet can also lead to sprained ankles, and these injuries are really painful.
When you sprain an ankle, you will immediately feel pain in the area, and you may not even be able to put the foot down. Swelling and bruising may appear, too.
Some minor bleeding is common, and doctors call it ecchymosis. Preventing such injuries includes slowing down when exercising.
When you are moving slower, you have better control over your body. Keep in mind to have the right footwear when you are performing various exercises.
As soon as a sprain happens, stop and apply ice on the area.
Injury Type #3 – Injured shoulders
During exercising, you will often use your shoulders. In fact, if you are lifting weights, or you do pushups, your shoulders will be seriously put to work.
A complex system of muscles and ligaments makes shoulders work as they do.
When you are performing various exercises, you risk injuring your shoulders. If that happens, continuing to work out becomes almost impossible.
There are various situations that can cause shoulder injuries. If you are not in shape to lift weights, you risk suffering a shoulder injury.
When you are moving too fast and you perform the same exercises over and over again, you also risk suffering such an injury.
Certain exercises that require you to rest the weight of your body on your hands are particularly dangerous.
Stretching the muscles in your shoulders does not help, either.
When injuring your shoulders, you either hurt your muscles or your ligaments. Ligaments connect the muscle tissue to the bones and even bones to bones.
Stretching too much hurts the ligaments, while lifting weights over your possible limit strains the muscles.
Do not treat these problems lightly.
When the muscles in your shoulders become strained, small tears appear inside the muscle tissue. If they are too severe, surgery may even be required.
In those cases, rest and ice will simply do nothing. Healing will take a lot of time and you will not be able to exercise again too soon.
So, when you are next doing your exercises, please remember to keep in mind these tips on how you can be avoiding injuries during workouts!
You can find the first part of this series here: Best Ways To Avoid Injuries During Workouts (Part One).