As you tackle every fitness goal, big or small, the last thing likely on your mind is getting injured. But sometimes, it happens. So what can we do to help avoid getting hurt while exercising? Avera physical therapist Bradley Orr has some insight and raises awareness on five key reasons people get hurt when getting back into exercise.
1. Doing too much too soon
Beginners often want to see results quickly and might expect too much too quickly during a workout. Our bodies are very good at responding to the work we ask of them, but they need time. Asking a muscle to do more work than it is ready to do can result in muscle strain and before you know it, a nagging ligament sprain will be around, and will not go away without adequate rest.
2. Improper Form
Other injuries often associated with beginners result from poor form or technique. For example, cyclists who do not have their seat at the right height when riding often experience pain felt at the front of the knee. That’s why it’s crucial to properly and safely set up equipment, follow instructor cues and guidance, and focus on your form, no matter which exercise you’re doing.
3. Overuse
Whether you’re constantly training for a specific fitness goal or you simply love a new exercise and want to do it over and over again, overuse is possible when you don’t rest or recover enough. For both novice athletes and seasoned gym veterans alike, it’s important to find an appropriate balance and ease into a routine.
4. Muscle Imbalance
Exercise injuries can also result from muscle imbalances. Your body and your mind benefit from adding some variety to your workout. Doing the same workout repeatedly can result in some muscles getting very strong and others not being used as much. This can create an imbalance in strength across the joint which can contribute to injury and pain.
5. Not warming up or cooling down
When you don’t take the time to properly warm up or stretch, you increase your risk of overuse, muscle imbalance, and poor technique. A specific, precise, and adequate warm-up and stretching routine can decrease your risk of all those things. No matter your exercise level, fitness injuries are common—but fortunately, sometimes they can be preventable, too. By understanding these key injury causes, you can be more aware of what can happen when you overdo it during a workout or fail to rest up after a tough exercise session.
It can be hard to start, but any sort of exercise is a positive thing. As long as you keep coming back you’ll start seeing the progress.
Learn more about sports medicine and performance training at Avera
