Exercise is an important key to improving your health. So if you were recently diagnosed with a medical condition or you're looking to prevent a health concern, you may be thinking about starting an exercise regimen.
Make sure you're prepared, as exercise can also lead to injuries if you don't know what you're doing. Learn some important injury-reducing steps you can take when you start an exercise routine.
1. Get Medical Clearance
Don't start an exercise routine unless you get medical clearance. A discussion with your doctor is vital if you're new to exercise. Certain medical conditions such as osteoporosis, increase your risk for injury.
A person with this medical condition that performs high-impact movements, including jogging, is at an elevated risk for fractioning a bone. Let your physician evaluate you to determine if there are any movements you should avoid.
2. Partner With a Trainer
A leading reason for exercise-related injuries is poor technique. If you're not performing an exercise correctly, you cut pull or strain a muscle. And if you're strength training, incorrectly using a weight could even lead to a broken bone.
A personal trainer will guide you along and ensure that you're exercising with the right technique. Partnering with a trainer can also help you reach your health goals faster since the trainer will develop a regimen just for you.
3. Warm Up
The warm-up is one of the more critical aspects of an exercise regimen. When you're sedentary for a long time, your body will stiffen, including muscles and joints. If you jump right into a high-intensity regimen, given the stiffness of your body, you're more likely to experience an injury.
A warm-up gets your blood circulating and improves the body's flexibility. Schedule your workout to ensure you have plenty of additional time to warm up.
4. Avoid Repetition
When a person begins an exercise regimen and they start to see results, it's normal to stick with what works. However, variance in the types of exercises you perform can improve your outcome and lower your risk of injury.
Always remember that your muscles need a break. For example, if you're performing HIIT routines every day, you can give your muscles a break by weight training or walking on some days. When strength training, avoid working the same muscle each day.
5. Wear the Right Shoes
The foundation of exercise safety is the right type of shoes. If you wear ill-fitting shoes, your chance for an injury will skyrocket. To ensure a proper fit, shop for shoes at the end of the day. When you exercise, your feet will naturally swell, just as your feet typically do at the end of the day.
If you select a shoe in the morning, your feet will expand during exercise and lead to discomfort, which could affect your form.
6. Know Your Body
Make sure you're in tune with your body. Many injuries are progressive and will develop into a more complicated condition as time passes. For instance, an ankle sprain can lead to future back, hip, and knee problems when ignored.
You are the most important part of detecting an injury. If something doesn't feel right, make sure you're visiting the doctor to have yourself checked out.
While you may be exercising to preserve your health, if you're not following these helpful tips, you’re only hurting yourself. Make certain you're doing your part, and if you suspect an injury, see a doctor immediately. Make an appointment at Orthopedic & Sports Specialists PC — our medical team will assess your condition and help you determine the best course of action.