Whether you’re an elite athlete, a “weekend warrior”, or new to the exercise game, it’s important to avoid injuries so you can achieve your fitness goals. Here are some key steps for preventing injury when you work out:
1. Preparation
The old saying is true: “Preparation is the key to success”. Before starting an exercise program, talk with your health care provider about any modifications you’ll need based on your current or past medical history.
Learn proper technique and form for the type of exercise you’ll be doing to avoid unnecessary strain on your joints and muscles. “Dress the part” and invest in the right gear – particularly a pair of good running shoes with proper arch support – and some new workout clothes can be a nice motivator to hit the gym regularly! Remember to start gradually, especially if you’re starting a new fitness program, and increase the intensity when you feel ready: injuries are more likely when starting an overly ambitious workout.
2. Warm up
A proper warm-up can increase blood flow, improve muscle contraction and performance (reducing muscle stiffness), and lower the risk of injury. Focus on dynamic stretching here: active, controlled, and repeated movements of the joints and muscles through their full range of motion. It’s meant to mimic the movements of the specific sport or activity to prepare for what’s ahead (e.g. walking lunges, squats, and arm circles). Dynamic stretching has been shown in studies to yield better performance measures such as agility, speed and strength (while static stretching during a warm up may actually decrease performance!).
3. Stay hydrated
It’s important to replenish the fluid that’s lost from sweating during exercise. Water, plus electrolytes (sodium, potassium, chloride, and bicarbonate), will help prevent dehydration and painful muscle cramping. Staying hydrated is even more essential during warmer months, to avoid heat exhaustion and heat stroke.
4. Cool down
Finish your workout with a cool down process that will help maintain flexibility, reduce risk of injury, and aid in recovery. Post-exercise is when we want more static stretching: lengthening the muscle to its end-range and holding it for a period of time (ideally 15 – 30 seconds and repeated 3 – 5 times). It’s a stationary targeting of one muscle group at a time. Think about when you’re stretching your hamstrings, quads, or triceps – isolating and lengthening a single muscle.
5. Vary your workouts
Rather than sticking with the one exercise routine that you know, try alternating it with other programs to work different muscle groups and allow your body to recover between sessions. A plan that includes cardiovascular exercise, strength training, and flexibility is your best bet for preventing injury. You may also discover that you enjoy the variety! (I used to avoid yoga because I thought it was too slow-paced for what I was accustomed to – soccer, running, weights – but since adding it in, I’ve noticed a big difference in my sport performance and recovery. Plus, yoga is actually way harder than I gave it credit for!)
6. Know when to stop
Something I learned the hard way as a competitive athlete in my teens is that you never want to play through pain. Doing so will definitely result in an injury that can sideline you for days, weeks – or longer. Rest is an essential part of any exercise plan – just use it wisely, as needed, and not as an excuse to avoid a workout. Even on rest days, it’s important to work on mobility and flexibility, and not be completely inactive (which can also increase risk of injury). A good practice is to incorporate a stretching routine (a mix of dynamic and static) upon waking every morning. Spend 5 – 10 minutes warming up your body for the day. Then, find an easy way to stay moderately active, like walking or yoga.
7. Fuel your body
Eating a balanced diet – regularly, and not just on exercise days – can help prevent injury by adequately nourishing your muscles and joints, minimizing inflammation, and encouraging the healing process post-workout. Choose complex carbs, “clean and lean” proteins, and healthy mono- and polyunsaturated fats (MUFAs and PUFAs). Consume fruits and veggies in a variety of colours (eat the rainbow!) for the range of vitamins, minerals, and antioxidants that they will provide.
8. Consider supplementation
Depending on your diet and health history, activity level, and fitness goals, you may benefit from adding a natural supplement to your exercise routine. It can help with building muscle, decreasing inflammation, strengthening ligaments and joints, and healing injuries. See a Naturopathic Doctor for an individualized plan based on your specific needs.
Follow these fundamental steps to prevent injury and continue enjoying your favourite work out, fitness class, or sport.
If you do sustain an exercise-related injury, then take the time to focus on adequate rehabilitation before resuming any strenuous physical activity.
You’ll be back-on-track in no time!
Sources
https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exercise
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00935
O’Sullivan, K., Murray, E., & Sainsbury, D. (2009). The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskeletal Disorders , 10:37.
