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It’s a new year and that means more people will be heading to the gym in winter. If it is your resolution to get fit and healthy, it’s important not to jump right into a new workout routine. Doing so can lead to an injury that leaves you sidelined. Common ones may include pulled muscles or muscle strains, shoulder and knee injuries, and ankle sprains. We have 4 tips to help you avoid these common exercise injuries.
Always Warm-Up and Cool-Down
Before starting a new workout regimen, it’s essential to make sure you know what your body can handle. For a beginner, a warm-up could be the workout for the first few weeks, until endurance is established. Elevate your heart rate and increase your body temperature with low-impact moves like jumping jacks and crunches. As you become a more seasoned athlete, continue to warm-up before a workout and cool-down with breathing exercises.
Build Your Strength
Continuing from the first point, your muscles should be strengthened before taking on new challenges. If it is your goal to hike a steep mountain or run a 5k, you should not rush your body. Work on enhancing weak arm, leg and core muscles. In fact, core strength is critical for good posture and better balance.
Stretch Correctly
Before a workout, perform dynamic stretches. Dynamic stretching involves holding your stretch for a short time, followed by a burst of activity. A good example is the forward lunge with an abdominal twist. This type of warm-up will prepare your muscles for more intense movements than static stretching, so you are less likely to experience an injury once you dive into the workout.
Vary Your Workouts
Perhaps your New Year’s Resolution is more specific; for instance, you want buff arms. While this is a great goal to strive for, it is important to vary muscle focus with each workout. Overexerting one muscle group is certainly one way to cause an injury. Instead, lift weights one day, then go for a jog the next, followed by a core strength day. Much like you would not want to eat the same meal three days in a row, our muscles like variety too.
At Integrated Rehab, our physical therapists can help devise a workout and nutrition plan to help you meet your personal goals.
To learn more, contact one of our offices today!