Many people eagerly begin a new exercise program, only to be sidelined shortly thereafter due to injury. Common workout injuries include muscle strains, sprains, shoulder injuries, shin splints, knee injuries and tendinitis. There are multiple steps that can be taken to prevent these injuries, as well as options for treating them once they have occurred.
First and foremost, it’s important to check with your health provider before beginning an exercise program. Once cleared, start off slow and gradually increase the amount of time and the intensity level of your workouts. Carve out some time prior to every workout for an adequate warm up. Warming up the body helps it to prepare for the exercises to come, gradually increasing your heart rate and loosening your muscles and joints. Five to ten minutes of light cardio, such as running or using an elliptical will get your circulation going.
After your body is warmed up, stretch the muscles to increase flexibility and minimize the risk of injury. During the workout, listen to your body and learn to recognize the difference between challenging your body and serious pain. If you do feel pain, stop the exercise immediately, as continuing will only cause further damage. After your workout is complete, cool down with five to ten minutes of stretching to reduce your heart rate. The cool down stretch will help to prevent muscle soreness and allow for blood to circulate throughout your body to help muscles grow and repair.
Should you feel any type of pain post-workout, follow the Rest, Ice, Compress, Elevate (RICE) method in order to reduce inflammation and help to resolve the pain. For more serious pain or injury that doesn’t improve by following the RICE method, it may be necessary to see a doctor.
At Advanced Wellness, we offer a unique approach that focuses on treating the symptoms of sports and exercise injuries. If you, a friend or family member is experiencing any type of pain, please contact us at 732-431-2155 to schedule an appointment with a member of our team.