Six Ways to Avoid Common Injuries for Beginners
Beginners in any fitness-related activity should understand and take note of the precautions that one should take. Anyone just starting an exercise routine should also take note of the limitations that their body can do at the time. Slowly but surely is truly the way to go. Injuries are normal but can be avoided. Some of the most common injuries, like sprains, muscle strains, and tendinitis, are easily avoidable. Here are six ways to avoid common injuries for beginners.
Consult with a Physician
Anytime someone starts a new fitness journey, the limitations that the body has, especially for a beginner, should be taken into consideration. There is no routine yet, and the muscles have yet to be formed. This is why it is important to have a health check first before getting into more extreme workouts and physical activity. This is especially important for older people and people with medical conditions. (1)
Always Stretch before and after Strenuous Activity
Stretching is an important preworkout and postworkout activity that one should not miss. The body needs to ease into an exercise, which makes stretching the best way to do so. Try to do stretches that are focused around the body that will be doing the most exercise. If you are planning to do some running, for example, you should do stretches that target the muscles on the legs.
Stretching is key to reducing muscle tension in the body. The muscles tense up after strenuous activity, which is why stretches can help with easing them up. Stretches can also help with improving flexibility and increasing the range of motion of the body. Relaxation is also an effect that comes with stretching as well as improving blood circulation in the body.
Use Kinesiology Tape
Kinesiology tape is a kind of elastic sports tape that is designed to relieve pain while supporting muscles, tendons, and ligaments. KT tape is one such tape that helps reduce the pressure that is built up in the muscles after exercise. It is lightweight and comfortable to wear. This tape can be used for hundreds of common injuries as well such as lower back pain, knee pain, shoulder pain, and sprained ankles. KT tape provides pain relief and support while you continue with your fitness journey.
Learn to Cross-Train
A routine is made when you exercise. However, to properly utilize the ability of your body, you should vary the exercises done. Vary the workout that you will follow daily. Do not overuse one set of muscles as repeating the same muscle movements frequently can lead to overuse. Repetitive-use injuries such as shin splints and tendonitis can be easily avoided as long as you vary the workout. This is why personal trainers change the course of the workout day by day. There are apps on mobile phones that you can follow in case you don’t know where to start.
Wear Protective Gear
Safety is of the utmost priority for any physical activity. Wear protective gear when doing workouts. For runners, it is important to have the correct pair of shoes. The feet are unique to each individual, so learn to buy one that fits just right. When training at night, gear like dry-fit clothes, gloves, and hats are great for ensuring your safety. There are items that will reflect light at night so you can always be seen during a run. For bikers, safety padding on the joints is just as necessary as the helmet. Read up on what needs to be prepared before starting any activity. (2)
Know When to Take a Break
Start slowly when beginning a new exercise routine or a new workout program. Ease into it, and gradually build up the intensity, duration, and frequency of the sets you do. But most importantly, do not forget to take a break. You are responsible for what happens to your own body when exercising. Exerting as much effort as you can is great, but knowing when to take a break is essential to maintaining a good exercise routine. Follow a routine that gives you rest days.
Living a healthy lifestyle is important, but knowing how to take care of your body and making sure that what you are doing is safe is even more essential. Prevention is better than having to deal with injuries.