How To Stay Fit After Without Injury – When you’re working towards all your fitness goals, big or small, the last thing on your mind is injury. But sometimes, it happens: someone trains for months for a marathon weeks before race day and twists an ankle, beginners don’t really warm up before lifting weights and pulling muscles… Whether you’re n experienced or fitter athlete, training – related injuries can occur. However, the good news is that there are some injury prevention tips that actually work to reduce the risk.
We spoke to a Peloton coach and two physical therapists about what fitness beginners and experienced athletes need to know about injury prevention. Check out their advice on how to achieve your goals below
How To Stay Fit After Without Injury
Injury prevention is all about setting your body up for success without causing pain or harsh recovery times. Staying healthy and strong is essential to performing at your best, and there are two types of sports injuries you want to avoid: traumatic and non-traumatic.
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“One of the leading causes of non-traumatic sports-related injuries is exercise error,” says Karen C. Westervelt, PT, PhD, clinical associate professor and director of the Integrated Health Education Program at the University of Vermont. “Exercise mistakes include poor technique, working too fast, not taking enough time to recover, doing the same exercise over and over, and not cross-training.”
With these basic concepts in mind, we will focus on non-traumatic injuries (such as injuries to your muscles and tendons) and how to prevent them in future training.
Depending on your fitness level and experience, some sports injuries may be more common than others. The exercise or sport you’re participating in is a big factor, says Peloton trainer and doctor Charlotte Weidenbach.
Beginners often want to see results quickly and can expect too much speed during exercise. “Our crews are very good at responding to the work we ask of them, but they need time,” Westervelt said. “Asking a muscle to do more work than it is ready to do can cause muscle strain.”
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Ligament strains are common even among beginners who attempt complex or very vigorous exercises, adds Elijah Hazzard, PT, DPT, clinical director at All Star Physical Therapy Desert Hot Springs.
“In such cases, instead of using their muscles to perform all the given exercises and balance each joint in a complex movement, the training beginner will unknowingly use their connective tissue to assist the exercise,” explained Hazzard. “This can put extra stress on certain ligaments, and before you know it, you’ll have a blunt ligament sprain that won’t go away without enough rest.”
Other injuries associated with beginners are caused by poor form or technique. “For example, cyclists who do not have the correct seat height when cycling often experience patellofemoral knee pain,” says Westervelt, referring to the pain felt in front of the knee. That’s why it’s important to place the equipment correctly and safely, follow the trainer’s suggestions and guidelines, and focus on your form no matter what exercise you do.
Whether you train consistently for a specific fitness goal or love a new exercise and want to do it over and over again, overuse can occur when you don’t rest or recover enough. For new athletes and seasoned veterans alike, it’s important to find the proper balance and ease into a routine.
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For example, suppose a person has just entered a race and wants to continue. “Those who are new to running may love the new 5K training they started, but they don’t balance the running program they started with strength or proportional resistance training,” says Hazzard. “This new exerciser is at risk for a patellar tendonitis injury in the knee or a residual tibialis tendonitis injury in the ankle.”
Training injuries can also result from muscle imbalances. “Adding some variety to your exercise will benefit your body and mind,” explains Westervelt. “Doing the same exercise over and over can cause some muscles to get stronger and others to be underused. This can create an imbalance of strength across the joint, which can lead to injury and pain.”
If you don’t take the time to warm up or stretch properly, you can increase the risk of overuse, muscle imbalances and poor technique, says Dr. Charlotte explained. “A specific, precise and adequate warm-up and stretching routine will reduce all your risks,” he says.
Regardless of your level of exercise, fitness injuries are common – but fortunately, they can sometimes be prevented. By understanding these major injury causes, you will be more aware of what can happen if you overdo it during exercise or fail to rest after a hard training session. But is there any way to prevent this from happening?
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“Injury prevention is multifaceted, and there’s no way to completely prevent injuries – but there are things you can do to help stay injury free,” Westervelt said. Here are some important injury prevention tips to remember, according to our experts:
Wound prevention starts before your sweating starts and continues after it stops. “The importance of warming up cannot be overstated,” said Dr. Charlotte emphasized that your warm-up should include vigorous, dynamic stretching and your planned exercise. (On the Peloton app, you’ll find warm-up, cool-down and stretching classes designed to complement specific workouts.)
Once you’ve exercised, you might be tempted to run to the shower – but first, take the time to cool down properly and do some static stretching. The exact stretching you should do depends on your body’s needs, your fitness goals, and your training, but if you’re not sure where to start, stretching your quads, hamstrings, and levator spinae is important, says Westervelt.
Make sure you drink enough water to see you through your workout, says Hazzard. It is important that you are properly hydrated to maintain your fluid balance, lubricate your joints, and generally keep your body relaxed.
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“Any time, ask someone to look at your form,” Hazard said. “Having an exercise partner, trainer or trusted rehab professional to review your movements helps a ton. If you’re an experienced exerciser, you can record yourself and critique your own form.
Mixing up your fitness routine and not repeating the same exercises over and over will benefit you in the long run. “Move in a different way every day,” advises Hazzard, highlighting the importance of proper balance and recovery to prevent injury.
Pushing yourself comfortably and reasonably is a good thing, but you don’t want to overdo it – which is why it’s important to know your limits. It takes time, and more experienced athletes may have a better understanding than beginners, but “if you don’t do it right, you won’t do it,” Hazzard said. “The best thing to do in this situation is to try to do an easier or harder version of the exercise you are about to complete.
Dr. According to Charlotte, the most important thing to remember? Stop when it hurts. He says it’s important not to ignore pain (the kind that goes through most training sessions), even if your ambitions try to convince you. In this case, continuing to work out “will hurt your progress in the long run,” says Dr. Charlotte explains. “Rather than it being too late and the damage already chronic, it’s better to have an expert check it beforehand.”
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These are just a few things to keep in mind to prevent injury, but everyone is different. That’s why the last tip is important: If something doesn’t feel right, stop the exercise. Of course, you should visit a physical therapist or your doctor to discuss any issues and perform a specialist exam. Charlotte said.
There is no way to completely prevent injury, but there are some injury prevention practices you can follow to stay as healthy as possible. Since everyone exercises differently, injury prevention tips vary based on your experience level, preferred exercises, and performance goals. You can help reduce the risk of sports injuries by focusing on proper technique and form, staying hydrated, having a strong understanding of your limits, and allowing time for warm-up and relaxation. When in doubt, see a professional and remember to rest and recover between exercises.
This content is for informational and educational purposes only and does not constitute personal advice. It is not intended to replace professional medical evaluation, diagnosis or treatment. Ask your doctor for advice on any questions you have about your health or medical condition. If you have a medical emergency, call your doctor or 911 immediately After experiencing many avoidable injuries, I have come to appreciate more deeply how your age increases your risk of injury during exercise. This led me to research training methods that maximize the benefits of training while minimizing risks.
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