How To Avoid Injuries During Exercise?

Posted On Feb 14, 2020

Department of

Manipal Hospitals

While most people believe in the old adage “NO PAIN, NO GAIN” believe it or not when it comes to workouts it doesn’t apply.

Workout injury can happen to anyone, no matter your experience and fitness level. Pushing yourself too hard can put you at risk of injury. If you’re trying to lose weight and get strong, the last thing you want is an injury. Training with poor form and technique is the main reason for the injury.

Common workout injuries that can happen while doing workout are Muscle pull and strain, sprained ankle, shoulder injury, knee injuries tendinitis and wrist pain and dislocation.

Tips to prevent injuries during exercise

WARM-UP AND COOLDOWN: Start the workout with warm-up it helps your body to get ready for exercises and gradually increasing your heart rate and loosen your muscles and joints. 

Ways to warm-up:

- Ride and exercises bike/jump rope/jog in place for 5-10mins

STRETCHING: Do dynamic stretching before and after the workout. This will help flexibility.

TAKE IT EASY: When you start an exercise routine or a new workout, start slowly and then slowly build up intensity, duration and frequency.

CROSS TRAIN: Keep changing your workout, repeating the same exercises lead to overuse of a muscle. Way to change your workout :

Day 1 – running/Day 2 – lifting weights/Day 3- swim/Day 4- cycling

FUEL YOUR BODY: Drink plenty of water before and after the exercises.

The general rule of drinking water:

  • 8 ounces 20 mins before the workout

  • 8 ounces every 10-20 mins during the workout

  • 8 ounces drink 20-30 mins after the workout.

DRESS RIGHT: wear a good pair of shoes.

REST: Take 1-2 days off a week to rest and it helps your body to recover in between the workouts.

LISTEN TO YOUR BODY: don’t push yourself to the point of pain. If you feel pain, you may be injured.

So, the philosophy of “no pain, no gain” can set up for the injury.

How to treat Workout injuries?

Here are some tips you can use for treating your gym injuries at home:

  • Apply an ice pack for 15-20 minutes right after the injury and do the same once an hour. After 48 hours you can use heat pads on the injury if the warmth feels good.

  • Wrap the injured area in an elastic bandage but not too tight.

  • Take a rest and avoid using the injured area until it heals.

  • If required, nonsteroidal anti-inflammatory drug (NSAID) to bring down swelling and reduce pain.

 Dr. Mallinath Gidaganti

Consultant, Orthopaedics, Manipal Hospitals Bangalore

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