Do you want to exercise and keep your physical activity at its highest level but are afraid of injuries? Here are some strategies for avoiding sports-related injuries.
Although most people find exercise and physical activity to be safe, it is still possible to sustain an injury while engaging in physical activity. Injuries can range from stress and sprains to back pain, among other things, and are important for the body and general health.
Fortunately, a little planning can prevent injuries and keep you safe while working out. What are some ways to avoid getting hurt while exercising?
Methods of preventing physical activity injuries
Before we discuss the various ways to prevent physical activity injuries and some straightforward measures to keep you safe while exercising, we'd like to mention the general rule that if you are a woman over 55 or a man over 45 or you have a medical condition, you should consult a specialist before beginning an exercise programme.
Here are some ways to prevent physical activity injuries:
1. Warm-up and cool-down performance
Exercises that gradually raise heart rate and relax the muscles and joints, such as jumping rope or jogging in place for five minutes, serve as warm-ups to help the body get ready for exercise.
As for calming down after exercise, it is necessary to gradually return the heart rate to its normal level, such as: walking for 5-10 minutes after exercise.
2. Use the correct technique
Using the proper exercise technique is one of the most crucial ways to prevent physical activity injuries, regardless of how long you've been exercising or how recently you started a new activity.
3. Gradually up the amount of exercise you do.
Increases in physical activity should be made gradually rather than all at once. For instance, you could carry 10% more weight each week until you reach your new goal.
4. Customize your workout
Be mindful that the exercises in the videos or applications are intended for a general audience and that you may need to adapt them based on your level of physical fitness. For instance, you may need to take longer or larger breaks than what is specified in the exercise.
5. Diversification of exercises
You should avoid doing different exercises that target the same muscles or the same exercises for consecutive days, so you should mix different types of exercises.
6. Stop when needed
It is normal to feel some discomfort while exercising, but if it reaches the stage of pain, it must be stopped immediately.
7. Power supply
Drinking water before exercising is very important, and eating the right foods two hours prior to a workout can help provide the energy needed to complete the workout.
8. Wear appropriate clothing
The risk of injury can be significantly decreased by donning the proper footwear. It is not enough for a person to look good in the gym, but it must also be appropriate clothing.
Treatment of physical activity injuries
One of the most common methods for treating physical activity injuries is the RICE method, which is useful in cases of mild injuries and in the first 24-36 hours after the injury, where each letter symbolizes the following:
- R: stands for rest.
- I: stands for Ice.
- C: stands for Compression.
- E: It stands for Elevation.
Additionally, it is possible to purchase some over-the-counter medicines that will lessen pain and swelling; however, in more serious circumstances, a doctor should be consulted to determine the best course of action.
When should you visit the doctor?
If you experience one or more of the following, you should see a doctor right away:
- Constant pain during or after exercise.
- Persistent or recent swelling around the joints.
- Pain that does not respond to rest.
- Painful crackling in the joints, but if it is not painful, then it is okay.