Exercise can have some massive benefits, but injuries will turn a good thing into a terrible thing.
Lift with your legs, not your back, and gradually strengthen your back muscles with low intensity exercises.
Dislocating your shoulder or damaging your rotator cuff can be severely detrimental.
Achilles Tendinitis:Your tendon tightens and becomes irritated.
Hamstring issues are usually triggered by weak, overly tight, or imbalanced leg muscles.
How to Avoid Injuries
Avoiding injuries comes down to a few key components.
Muscles of the back can even affect even shoulder movement.
Instead of stretching before you exercise,save it for after your warm upor even after your entire session.
If you’re pulling something, it’s because you’re trying to do too much, too fast.
Parr and Aiken explain that muscle strength is the most important aspect of prevention.
This is due to poor muscle strength which can make maintaining balance difficult.
It is also due to poor balance brought on by excess body fat.
People who are extremely deconditioned also have poor balance due to poor strength.
Novice exercisers may be at increased injury risk because they may perform exercises improperly or simply overexert themselves.
If you work out regularly, you should still ease into new exercises and routines.
Build your strength slowly and safely.
Poor technique is another major factor that contributes to injuries during exercise.
Start at a lower intensity, especially if you’re new to exercise.
Walking is safer than running, and resistance training is usually safer than free weights.
Take it slow and build your way up to more intense exercise.
The stronger you are, the less likely you’ll injure yourself.
Learning the technique and the proper use of equipment should come first, before increasing the weight or intensity.
As they learn the technique they naturally build strength so they are ready to move on to heavier weights.
Take the time to research the proper techniques for the exercises you’re interested in.
Reach out to the communityeither in person or onlineand keep informed on what can improve your workouts.
While some muscle soreness after exercise is normal, exercise itself shouldn’t hurt.
In fact, it should be fun and enjoyable.
If it’s a painful experience, you are doing it wrong!
It’s okay to challenge yourself, but don’t push too hard.
Educate yourself on proper technique and be patient.
Getting stronger or going faster takes time.
That time is also when many of the adaptations to training (muscle growth, for example) occur.
Food provides both fuels for a workout.
Slow and steady wins the race to a healthier body.
Remember, no one is immune to injury.
He also authorsa regular health and fitness column for the Aiken Standard.
Brandon Aikenis the Head Athletic Trainer at theUniversity of South Carolina Aikenand a Certified Strength and Conditioning Specialist.
They both graciously volunteered their expertise for this story, and we thank them.
