Have you ever started an exercise program only to get injured a few weeks in? This is common when starting new exercise programs. Often, you will see disclaimers in offices, fitness centers and online exercise programs with warnings about bodily injuries with exercise. This can definitely happen when proper exercise protocols aren’t followed. Here are some tips for starting a new training program and how to reduce your risk for injuries!
The most common goals people make is for their health, specifically with diet and exercise. Losing weight and eating better are the top New Year’s resolutions that people make each year. Boston Medical Center reports that about 45 million Americans are dieting or doing exercise programs each year, spending about $33 billion dollars on weight-loss aids. Despite worthy diet and exercise goals in January, 80% of people quit their goals only 6 weeks into the year.
However, studies prove that exercise can help:
Many studies show that a lack of physical activity can actually be the cause of developing chronic diseases. Your body needs to be up and moving to stay healthy! If you want to live longer, stay stronger and avoid chronic conditions, add exercise into your life. The American Heart Association actually recommends that every person receive at least 150 minutes of moderate exercise each week to stay healthy. That’s about 30 minutes of exercise, 5 days of the week.
If you have recently started an exercise program and you feel aches and pains beyond muscle soreness, you could have an exercise injury. The most common include:
Many of these injuries happen from improper posture, technique or knowledge about the exercise programs you are doing. Back injuries happen easily from lifting with your back instead of your legs. Always make sure your knees don’t extend past the tips of your toes if you are doing anything involving squats or a squat position. Then, make sure you are always lifting with your legs instead of with your back, especially if you are bent over. Athletes also benefit from keeping their core tight so other areas of your body don’t strain as you exercise.
A good rule of thumb with exercise programs is to start of slow. This is the time when most people want to jump in completely with tons of exercise. However, the best method with exercise programs is to do a small amount each day and build upon that each week. This allows your muscles to slowly get stronger to the point where your injury risk is much lower. If you want to improve your muscle integrity with or before exercise programs, you can also use our vibration therapy. This is a service that helps give your muscles an intense workout in just a few minutes using our vibration machine.
It’s always smart to know how to operate any type of machine in a gym and at home if you are using it for exercise. USA Today reported statistics from 2012 that recorded 460,000 people sent to the hospital in the U.S. from exercise equipment injuries. Treadmills bring the highest number of training injuries like broken bones from falls, abrasions, chest pain and difficulty breathing.
Don’t stretch cold before a workout, as studies show you’re likely better off stretching 5-10 minutes into a workout. Get your heart pumping for that long before doing light stretching. Cold stretching when your muscles haven’t been warmed up can lead to injuries. Finish your workout and follow it up with normal or deeper stretching to reduce lactic acid in your muscles. That will reduce acid buildup that causes soreness.
Running or exercising in rain or snow can lead to slips and falls, Many sustain injuries like broken bones, back, neck, shoulder, hip, wrist and elbow injuries when they’re not careful. Always wear proper footwear outdoors. Take snow boots when needed to get to where you are going to do your workout.
To avoid injury, you have to know the exercises you are doing and research proper training technique. Failure to lift, sit, stand and perform exercises correctly can result in injuries that lead to months of healing and a longer period to reaching your goal. Plan out your workout and practice technique ahead of time so you reach your exercise program goals without an injury. Make sure you have a protein-rich and nutritious diet as well to keep your body strong and so it recovers after your exercise programs.
If you feel like you’re always injured when you finally start that new exercise program, it may be time to get some professional assistance. We have professionals specifically trained in diet and exercise at our facility. They can assess your current health status, your goals and make a plan that fits your lifestyle. If you have injuries, chronic conditions or ailments, we simply customize your plan to work around (or help treat) those complications.
Exercise is something every person needs to stay healthy and live longer. No matter your current health situation, there is something you can do to get your body moving. Doing so will improve your health and will allow your body to run smoother while using nutrients more effectively. To get started on your personal health plan today, call Back2Health at (843) 405-0025!