Prevent & Treat Common Workout Injuries

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Whether you are in top shape or a beginner, a workout injury can happen to anyone. You can experience an injury even when you are walking. A sprained joint or injured muscle can side-line you for days or even weeks. You can and should take steps to help reduce your risk of injury before and after every workout. The most common types of workout injuries include:

  • strained muscles
  • sprained ankles or other joints
  • knee injuries
  • wrist and shoulder injuries
  • tendinitis

Warm-up your muscles and joints before exercise and a cool-down after your workout can greatly reduce your risk of muscle and joint injury. Cool-down by doing light exercise until your heart rate and respiration return to normal. Stretch your muscles and joints again. Stretching after a workout helps to reduce the levels of lactic acid and other metabolic waste in your muscle cells, which is thought to contribute to post-exercise muscle soreness.

Don’t push yourself too hard during a workout. Know your body and  your limits. Start slowly and gradually increase the intensity of your workout by working harder, longer or increasing repetitions. Soon your strength and endurance will increase which can also help reduce your risk of injury.

Cross training is another good way to increase muscle strength, improve endurance and reduce your risk of injury. Shin splints and tendinitis are injuries that usually result from repetitive motions and over-use of one muscle or muscle group. Always rest at least 24 hours between workouts to give your muscles time to heal. For example, if you run on Monday, Wednesday and Friday, try some light weight lifting on Tuesday and Thursday. Vary your workout so that all of your major muscle groups get a workout, but no single muscle or muscle group is over-worked.

If you do suffer an injury, remember R.I.C.E.: Rest, Ice, Compression and Elevate. Rest your injured muscle. Don’t work it until the injury is completely healed. You can still work your other muscles or engage in exercise that does not stress your injury. For example, if you injure your shoulder lifting weights, switch your workout to leg presses or walk and jog until your shoulder is fully healed. Apply ice to the injured area to reduce swelling. Applying a compression bandage to the affected joint or muscle also helps reduce swelling. Elevate injured limbs to further help reduce swelling. Use a mild over-the-counter anti-inflammatory pain medication if necessary. Most exercise injuries will heal in a few weeks or even in a few days. See your doctor if your injury does not heal, pain increases or does not subside, or if there is swelling and bruising around the injured area.

Beachbody

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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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