Workout Injuries: Prevention and Treatment
A workout injury can happen to anyone, regardless of their expertise or fitness level. Even walking can result in an injury.
However, you can greatly reduce your chance of injury by using basic training measures.
Common Workout Injuries
People injure themselves in a variety of ways when they train out. Common exercise injuries include:
- Muscle pull and tension.
- Sprained ankle.
- Shoulder injury.
- Knee injuries.
- Shin splint and tendinitis.
- Wrist strain or dislocation
Preventing Exercise Injuries
There are a few basic actions you may take to avoid injuries when working out.
But first, consider this general rule. If you are a woman over the age of 55, consult your doctor before beginning an exercise regimen. Then you'll know you're healthy enough to exercise. The same goes for men over 45 and anybody with any medical problem.
Here are some recommendations for preventing injuries during your workout:
Warm up and cool down. Every workout should start with a warm-up and finish with a cool-down. A warm-up helps your body prepare for exercise. It progressively boosts your heart rate while loosening your muscles and joints. Here are some ways to warm up:
- Ride an exercise bike.
- Jump rope.
- Jog in place for 5–10 minutes.
A cool-down after working exercise is essential for gradually returning your heart rate to normal. Walking for 5 to 10 minutes after your workout is a good method to cool down.
Stretch. Perform dynamic stretching before and after your workout. This will improve flexibility. There is contradictory research on whether stretching can also assist prevent injury. It is preferable to stretch after warming up and cooling down.
Relax into it. When starting an exercise routine or a new training program, start cautiously. Then progressively increase the intensity, duration, and frequency.
Do not push yourself too hard. As your fitness level improves, you will be able to push yourself more.
Cross-train. Vary your workout. Do not overuse a single group of muscles. Repeating muscular actions on a regular basis can result in overuse and repetitive-use injuries including shin splints and tendinitis. Here are some methods to modify your workout:
- Run on the first day.
- Lift weights on Day Two.
- On Day 3, you can swim or ride.
Know your issue locations. Customize your workout for problem areas. For example, if you have arthritis in your knees, you should strengthen them. However, avoid painful exercises. Check with your doctor. Also, take it easy at first.
Listen to your body. The "no pain, no gain" mindset can set you up for harm. You can become fit without experiencing pain. Avoid pushing yourself too hard. If you feel pain, you may have been harmed. Stop working out and rest for a day.
Fuel your body. Drink plenty of water before, during, and after your workouts. Start your workout right by consuming 17 to 20 ounces of water around 2 or 3 hours before you begin. A decent general rule is to then drink this much water:
- 8 ounces approximately 20 to 30 minutes before working out.
- Drink 8 ounces every 10 to 20 minutes while working exercise.
- 8 ounces within a half-hour after completing your workout
Eat a modest meal or snack every 2 to 3 hours to ensure your body has a consistent source of fuel. After your activity, have a nutritious carb and protein snack to replenish your energy reserves.
Treating Exercise Injuries
Even if you take every precaution, injuries can occur. If you suffer a workout injury, follow the RICE approach to prevent it from worsening:
- R: Give the injury some rest.
- I. Ice the injury to reduce swelling, bleeding, and irritation.
- C: Use a compression bandage to reduce swelling.
- E: Elevate the area if feasible to relieve swelling.
Nonsteroidal anti-inflammatory medicines, such as ibuprofen, can help alleviate injury-related pain and inflammation. However, if you are taking any other medications or have any medical conditions, consult your doctor before using them.
Most workout injuries heal on their own in 4 weeks or less. If the injury does not improve within a week or worsens, seek medical attention. Always use common sense. If you are concerned about your injuries, you should seek medical attention.
Do not resume the activity that caused the injury until you are completely healed. Additionally, avoid any activity that puts strain on the afflicted area.
Mercado Wolski