How to prevent common injuries?
Sports injuries can happen to anyone regardless of age or whether you are a beginner or more experienced. Sports injuries aren’t always caused by intense workouts, they can occur from something as simple as walking. There are however a number of ways to help reduce the risk of injury before, during and after your workout. Here we have compiled a list of some of the most common workout injuries you should be mindful of and what exactly you can do to help prevent them and if necessary, treat them.
The Most Common Injuries
- Pulling or Straining a muscle
- Shin Splints
- Knee Injury
- Lower Back Strain
- Elbow Pain
- Groin Strain
- Sprained or Dislocated Ankle/Wrist
- Shoulder Injury
How to Prevent Injuries
Ensuring you warm up and cool down are the number one way to help avoid injuries. Every workout should start with a warm up to help prepare your body for a more vigorous workout and to ensure your muscles are loose. Equally implementing a cool down at the end of your workout will steadily return your heart rate to normal and reduce any lactic acid build up.
Hydration is key to a successful workout and so it is recommended that you drink 8 ounces of water 30 minutes before your workout and 8 ounces every 10-20 minutes. This will ensure that there is more blood flow and therefore your muscles are less likely to cramp.
Slowly building intensity is another way to ensure you don’t push yourself too hard, too fast. It is important to be aware of what your body can handle, particularly with new workouts.
How to Treat Injuries
There are steps to take if you do sustain an injury after working out, starting with rest. Resting is key to the healing process as you must allow your body time to recover and continuously putting stress on the injury will only cause more damage. If you are also suffering from swelling and inflammation, applying ice followed by compression bandages will help to relieve these symptoms. The healing process can range from days to months, but it is important to allow your body time to recover to not damage your long-term performance.