If you exercise a lot or have plans to in hopes of losing weight and getting fit, it is important that you take care of your body. If you do not, you might just end up sidelined with overuse injuries. These types of injuries are caused by repetitive use of muscles and/or joints. People who go jogging a lot, especially on unforgiving surfaces, such as concrete, may develop these kinds of injuries.
Tendinitis, shin splits and stress fractures are quite common in these cases. While it is not possible to totally prevent these types of injuries, you can decrease your chances of developing them by following a few simple guidelines.
In order to prevent over-use injuries you need to be sure to take adequate time off, change up your exercises a bit, get enough rest, refuse to overdo it, gradually build up the intensity of your fitness routine and wear high quality shoes. We’ll discuss each of these injury prevention actions below.
a. Take Breaks: It is important that you rest at least 1-2 days a week. Exercising seven days a week can be very tempting at times. This is especially true if you are experiencing great results and are actually losing weight from your efforts. However, if you keep up such a break neck and punishing pace, your body will begin to let you know that you are pushing it too hard. Usually, this “communication” comes in the form of an injury. Therefore, to avoid problems, be sure to take a day off even if you don’t feel like you need to or don’t want to.
b. Mix It Up: If you do a lot of exercises that put a lot of stress on your body, such as jogging, it is important to add some exercises that aren’t as hard on the joints, muscles and bones. Try the elliptical machine, biking or swimming as healthy alternatives and to change up the pace a little bit.
c. Get Enough Rest: Being properly rested will also help you prevent injury, especially if you are working out on a consistent basis. Shoot for 8 hours of sleep every night.
d. Don’t Overdo It: If you haven’t exercised in a few months or a few years (like high school gym class) don’t lace up your shoes and go out and attempt to run 5 miles, six times a week or 50 wind sprints, every other day. You will likely get injured and quite possible quit in under a week. Don’t be over ambitious. Instead, be realistic concerning your current fitness level and create a work out that matches where you are at and allows you to gradually get into shape.
e. Build Up Fitness Levels Slowly: If you are not in the best shape when you first start a weight loss program, begin slowly. Don’t over do it coming out the gate. Low impact exercises such as walking, hiking, swimming or working out on the elliptical machine, can help you build your fitness level slowly and safely.. If you start a regimen and continue on a steady pace, slowly toughening up your workouts, your body will be able to get used to the increased amount of exercise and will be better able to respond and hold up
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