As a norm, humans are very business people. Whether staying at home or going to work early in the morning we perform a variety of activities. Which could lead to injuries, especially workout routines and exercises. Today we go into 8 ways to prevent injuries and how to deal with sustained injuries.
It is no wonder; most humans are prone to having a lot of injuries during their lives. However, you can prevent most of these injuries when taken appropriate measures. One activity which is most likely to leave with injuries at some point is working out.
When working out, the body is being exerted and pushed to new limits. Pushing the boundaries is a good thing because it helps in the development of muscles and strength of your body. However, sometimes we might exert ourselves too much or may do certain exercises in a wrong way which may lead to injuries.
8 ways to prevent injuries
You should never start any intense workout routine if you are elderly regarding age or not physically in shape without consulting a health professional. Feel free to decide on your own what’s best for you.
The following are some ways or steps which you can take to prevent injuries during a workout. Follow these steps to avoid picking up any form of trauma whatsoever or at least reducing the chances of getting an injury. These steps include;
Don’t rush things
You should remember that after every exercise, you need time to recover. Try to avoid going straight to the next exercise as this could damage your muscles or tendons leading to injuries.
Due to that when you engage in a warmup exercise exerts your muscles and gets it ready for much intense training. It is essential to allow these muscles to relax while loosening up before going to your more intense workout routines. It will also help reduce your heart rate. An effective way to do this is by taking a walk or merely resting a bit.
If you are looking to avoid injuries, then one thing that will help you achieve this is stretching. We highly recommend stretching, and it is perfect if you hope to introduce a whole lot of flexibility to your body’s agility. Flexibility will, in turn, help you avoid all sorts of injuries which a workout would throw at you since you are agile enough.
Start slow and warm-up those muscles
When starting a workout, it would be wrong and dangerous to do the most intense exercise first. Your body is not a machine. Therefore, it will need time to settle down and get used to the physical exertion presented before it. Consequently, it would be better to start with the most straightforward exercises to give you time to adapt. Then you can slowly ease into more intense activities. Slowly building up will ensure that you will not be left nursing an injury after you’ve done your workout. Sometimes, you might not be able to finish your workout
Switch it up!
Do not focus on only one part of your body during a workout. Putting a lot of pressure on one part could lead to soreness and even worse, injuries. Therefore, while doing workouts, it would be best to mix up your exercise routine in other to give your muscles a break. One exercise which you try not to focus too much on is the shin splints. When you make sure your workout is balanced, your muscles will build up effectively, and this will lead to fewer injuries.
Listen to your body
Pay attention to the subtle signs which your body is screaming to you. Your body like was earlier simply not a machine neither is it terminator reborn. Therefore, paying attention to your body cannot be overemphasized. Workouts should not be done to the point of you feeling pain. That is just not how it works. Therefore, try not to overexert your body. Do not wait to feel pain before taking a break or allowing for some time to recover.
Before and after every workout, you should make sure your intake of water is sufficient. You need to hydrate the body. Without water, your body will be dehydrated and weakened. Therefore, it is vital that you take in large amounts of water even during the workouts.
Water will keep your body functioning properly and will enable you to achieve much more from the workout. You can also choose to take a dish that is light which would not disrupt your exercise. Your body needs the energy during a workout.
When doing workouts, it is best to make sure you dress appropriately for the workout. This includes having proper gear which would serve as protection from any injuries. This does not only apply to exercises or workout routines performed at home or in a gym. An example is biking. You should always make sure you are wearing a helmet to avoid injuries.
Stay focused on your technique
If you are not certain about the right technique as regards to a particular exercise, then it might be best if you get a professional trainer’s advice on that exercise. It will be better performing that exercise with his help than trying it all on your own and sustaining injuries. We understand that not everyone has a budget for a personal trainer so hopefully, the information on this website gets you going.
Therefore, before we perform any workout, we should take the necessary precautions and guidelines which would reduce the chances of you getting injured during an exercise.
How to deal with already sustained injuries
What if you have already sustained injuries which are quite severe and could even disrupt your workout routine and your daily activities? What are the steps which you can take to deal effectively with the injury sustained? Here are some tips which would effectively guide you in how you handle these injuries;
- REST: sometimes, all you have to do to allow your injuries to recover effectively is to rest. Putting pressure on the trauma alone will not help you to a proper healing process. The longer you rest, the shorter the recovery time will be.
- Another step which you are advised to take to place ice on the injury. If left alone, the injury could eventually swell or become painfully inflamed. Putting ice on the injury would be an effective way of reducing the swelling of the injury. With no swelling, recovery time would be faster and better
- If the injury still swells, then the best option for you would be to cover the wound using a bandage. This bandage will help you to compress the wound and reduce its swelling. Using a pressure band will aid the recovery process which will help you get back to your best in no time.
- You can try to raise the part of the body where the injury is located. Raising the body part can help speed up the recovery process.
You should not fret too much about an injury once a physician has checked it. Most injuries usually go away in 3-4 weeks. However, if your injury does not get better with time, you should check with your doctor in case there is a possible new development with the injury.
We advise you to avoid all types of activities which would put pressure on the injury and trigger more pain. However, while you might not be able to do exercises which are strenuous for you, you can always go for a workout which puts little or no pressure on the injury. You could consider doing exercises which focuses on working the full body and not a single part.
Injuries can be sad and frustrating and most time; we cannot wait for it to go away. The best thing we can do though is to prevent the injury from ever happening. You can do this by following the basic tips provided in this article. However, if you still have the unfortunate situation of having an injury, it would be best to check with your doctor and try to rest as much as you can. Injuries are part of being humans, and we cannot run away from them. However, we can limit the amount of trauma if we do our part by being careful and diligent at all times.