Exercising is a great way to boost your overall fitness, but it isn’t always positive. There is a dark side of working out, and it is known as suffering an injury. Simply put, exercising places the body under a lot of physical strain, and the stresses can cause things to snap. When they do, it’s painful and very damaging to your health. Thankfully, they are avoidable as long as you follow a few simple rules. Even better, you can find a selection of them underneath.
There is a difference between stretching and holding the stretch to give your muscles ample time to warm up. If you’re doing it as an afterthought, there is a good chance of an injury occurring. For starters, there needs to be enough strain to get the blood pumping around the body. The increased blood flow should heighten the muscles’ temperatures, and that will boost flexibility. Hopefully, this will be enough to prevent any unnecessary strain while you exercise. As a rule, there isn’t a one-size fit all policy regarding time, but 20-30 seconds is usually suitable. Also, don’t forget to target as many muscles as possible. The more you leave out, the higher the chance of a tear or sprain.
Almost everyone will warm up before working out, yet they won’t cool down. Now, copying the professionals is enough to put anyone off a cool down for life. The last thing you want is to jump in an ice bath after a ten-mile slog. However, their recovery process is a lot more advanced, and you don’t need to follow suit. In truth, a five to ten-minute walk which includes a couple of stretches should suffice. All you’re looking to do is replace the oxygen debt and lactic acid in your body. If they are present the next time you exercise, they could lead to a lot of pain.
Take PT Classes
‘PT’ stands for physical therapy and it might be the difference between substantial damage and staying injury free. You should know that PT isn’t only for people who need to recover from an injury. In fact, lots of people use it to avoid one in the first place as a weekly session acts as a safety net. The best physical therapist establishments all take on pre and post care patients, so there is no need to wait until it’s too late. The people that get ahead of it tend to avoid the nasty injuries which can sideline you for weeks and months.
In your quest to get fit, there is the temptation to take on too much work. Because having a rest day doesn’t feel productive, you might want to exercise every day. Although it’s commendable, it isn’t smart. Injuries happen because of wear and tear over time. By working out more, you’re increasing the tension that you put on the body.
The best option is to train hard over the course of a week, but take a rest day in between sessions. After all, the body needs to take a break too.
Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.