Ticker

6/recent/ticker-posts

push notification

How to Avoid Common Fitness Injuries



We show you how to avoid common fitness injuries here!

How to Avoid Common Fitness Injuries


Injuries sustained while engaged in fitness activities are more common then you might think, but many of the injuries can be avoided if the individual is knowledgeable and is willing to take the time to implement specific precautions. Listed below are the sources of many common fitness related injuries and suggestions on how to avoid them.


Insufficient Warm Up

Poor Stabilization

Exceeding Limits

Equipment Use

Defective Equipment

Warming Up


The muscles work the best and can perform at optimum levels when they are warm. Cold muscles are tight, tense and inflexible. Exercise warms, loosens and makes the muscles more pliable. Muscles that are warm have a higher degree of flexibility then muscles that are cold. The single most common reason for muscles injuries is simply not taking a sufficient amount of time to warm up the muscles prior to engaging in a full exercise routine. The time necessary is generally small for warming up the muscles but many individuals simply are negligent toward this important part of any workout. Injuries are common due to insufficient warm ups and can set back the participant weeks and even months as a result. One of the easiest methods to reduce fitness related injury is to exercise the appropriate discipline and warm up the muscles prior to your routines. Light stretching and light movements which mimic the movements you will be engaged is the best method of warming up the muscles. What you are doing is preparing the muscles for engagement and in so doing you are generating heat that will loosen the muscles making them more pliable. Pliable muscles will perform better and longer without the risk of pulls and strains which can produce injury.


Poor Stabilization


Have you ever tried to walk across an ice skating rink with the use of ice skates? It is almost impossible to do without falling. Would you ever recommend that someone take a 250 pound barbell out onto the ice and perform presses? Of course you wouldn’t because they are certain to injury themselves and probably quite severely. But this is exactly what happens when attempting to perform exercise without the proper footing or on a surface not designed for stability. If a mat is wet and you don’t bother to have someone dry it before you use it the risk of injuring yourself rises dramatically. You might as well be on the ice rink during your workout as the footing is about the same. Another aspect of footing that is important is being certain your posture during certain routines is a stance that will give you maximum footing. Stabilization goes beyond just footing and includes the postures of the upper body also. When using exercise machines it is crucial you understand how to position your body in relation to the machine so that maximum leverage is possible. If your position is incorrect you can force less then adequate muscles to become engaged in the exercise which can result in injury. Not only should you fully understand the role of certain muscle groups in attaining proper position but the role of your bone structure as well. The spine plays an important role in stabilization during movement and alignment of the spine is as important as the role of muscles. Take the necessary time to understand the role of stabilization and you will avoid some common and severe fitness related injuries.


Exceeding Limits


The most common source of injuries individuals talk about seems to be when they are attempting to break limits at an inappropriate moment. It is far easier to set realistic performance limits before a workout routine then it is when the adrenaline is flowing through your body. It is very easy to dismiss performance indicators when your heartbeat is reaching the maximum zone and do things you probably wouldn’t normally attempt. Adrenaline can affect judgment and knowing this can prevent you from making hasty decisions which can more then likely result in an injury. Setting limits before your workout when you are level headed and thinking straight is an effective strategy that can help you avoid many different types of injuries. List your limits and approach progress incrementally and progressively. Stick to your training routine and don’t deviate from it until you have had the proper time to cool down and think it through first. Too many people have permanently injured themselves by stepping things up when they weren’t thinking straight. By journaling your progress and approaching your training in graduated steps will go a long way toward keeping you healthy, injury-free and able to enjoy the benefits of all the hard work you’ve put into your workouts.


Equipment Use


A common cause of various fitness related injuries is simply that some individuals don’t understand how to operate the exercise equipment safely. When you join the health club or gym for the first time have an employee that is trained on the equipment give you the grand tour. Ask a lot of questions and make sure you understand the answers before you attempt to operate the exercise equipment. Be sure you understand the apparatus, its operation controls and what it is designed to do. Don’t get creative with the equipment, if you don’t understand say so and get an explanation so that you do understand. It is your health and safety that is at stake here and a few extra minutes are going to be time well spent. If you can avoid an injury that could leave you permanently impaired by spending a little extra time in the preparation phase, would you be willing to invest the time? Of course you would because the price not too is just too high.


Defective Equipment


If you are working out at home or in a professional health club don’t engage your workouts using defective or broken equipment. If the equipment is defective or broken it cannot function the way the designers engineered the machine to work. This includes the safety features. Without the safety features at full functioning capacity you are putting yourself at risk for a serious injury. If your equipment is defective or broken stop using it and replace it. If you are in a gym or health club don’t use the equipment and bring the fact that the machine is defective to an employee of the club. Not only should you not be using the equipment no one else should be using it either. Suggest an out of order sign be placed on the equipment so others are aware the equipment is defective as well. When we are dealing with equipment utilizing large amounts of weight, torque and power the potential for catastrophic injury diametrically increases when the equipment is defective and broken. Take the necessary steps to ensure your safety and the safety of others by replacing equipment that is defective. This is an effective strategy for reducing the potential for possible fitness related injury.



Post a comment

0 Comments