5 Key Ways to Prevent Injuries When Exercising
Injuries can be a real setback, affecting our lives and changing the way we approach exercise and movement. But what if we could be more proactive in preventing injuries and safeguarding our bodies? Let's explore five key indicators to help decrease the likelihood of injuries and keep ourselves in top shape.
1. Know Your Life Stage
Understanding your life stage is crucial for injury prevention. Adolescence brings significant musculoskeletal changes, especially due to hormonal fluctuations. Puberty and post-puberty, for instance, influence neuromuscular control, leading to changes in jumping and landing techniques. Common adolescent injuries include patellofemoral pain, apophysitis of the lower limb, ankle injuries, shoulder instability, neck pain, headaches, and stress fractures.
Pregnancy also requires special attention. During the initial 6-20 weeks, when physical signs and restrictions are minimal, it's essential to stay hydrated and consider postural changes. Seek advice from a physiotherapist to learn safe postural strategies early on.
In menopause and premenstrual stages, focus on good technique and moderate exercise. For menopausal women, consult your GP and check bone density before starting any new physical activities.
2. Listen to Your Body
Pain during exercise is your body's way of telling you something is not right. Learn to differentiate between fatigue pain (normal) and actual pain (indicating a problem). If you experience sharp pain, clicking, pins & needles, or unusual sensations unrelated to your exercise, stop immediately or adjust your body positioning. Don't push through pain; consult a health professional for guidance.
3. Warm Up Those Tissues
Warming up is essential to prepare your body for exercise, increasing blood flow and neuromuscular connectivity. Start with small to larger upper and lower body movements, progressively increasing speed, complexity, and range. A proper warm-up reduces the risk of injury during plyometric and dynamic movements.
4. Understand the Injury Cycle
Injuries follow a specific healing process: degeneration, inflammation, repair, and fibrosis. Muscle injuries can take up to 4-6 weeks to heal. During this period, adjust your exercise routine and progressively increase activity as your body heals. Be cautious during weeks 2-4, as the risk of re-injury is higher due to incomplete scar tissue formation.
Consult a physiotherapist to understand your injury timeline and progress your exercises accordingly.
5. Cool Down Those Tissues + Recover
After exercise, allow your body to recover and repair by engaging in gentle stretches, walking, foam rolling, and dynamic movements. Recovery is crucial for preventing repetitive strain or tendon injuries caused by overloading without adequate rest. Give your muscles and joints time to recover and prepare for your next exercise session.
Injury prevention is a proactive and empowering approach to fitness. By following these five key ways, you can safeguard your body and enjoy exercise with reduced risks of injuries.
