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Five Ways To Prevent Fitness Related Injuries
By Christina | September 23, 2009
I know we are all getting older, but since 40 is the new 20, none of us are that old to be experiencing the sheer volume of fitness related injuries that exercisers share with me daily. You would think I was working in a home for the elderly and infirmed by the way that people are sounding. “My hips, knees, shoulders, back…are killing me!” is a popular refrain that I hear repeatedly by younger and younger exercisers than ever. This is not whining and complaining either. These people are truly injured and are either in physical therapy or getting surgery to alleviate their pain and restore mobility and function to their joints.
These are not elite athletes I’m talking about either. One local physical therapist that usually specializes in athletes has now found his practice inundated with casual exercisers whose bodies are in excruciating, debilitating pain. The good news is there are some ways to help prevent exercise related injury.
The first mistake many exercisers make when exercising, especially when lifting weights, is using improper form. Just because you are comfortable in the weight room and have been lifting weights for years doesn’t mean you are lifting weights properly. Whether you are new to weightlifting or not, everyone in my opinion can benefit from a few sessions with a personal trainer to teach you proper form for all exercises and how to use the equipment safely. It amazes me how many people fail to adjust the machines in the weight room before they use them to ensure that their body is in proper alignment. A few sessions with a personal trainer is not cheap, but it is certainly more financially feasible than the cost of months of physical therapy or surgery.
The second mistake exercisers routinely make is to resistance train alone. A friend of mine has been suffering from a shoulder injury for months because he was bench pressing weight that was heavier than he had usually lifted and he had no spotter. When forced to raise the bar alone, beyond which his body was comfortable or capable of at the time, he injured his shoulder. Spotters are not only necessary for safety purposes, but they also can help ensure you have proper form when executing the exercises.
The third mistake exercisers make which can lead to injury takes place in group exercise classes. Depending on the gym, group exercise classes can have up to 60 people with one instructor. This is not one on one personal training. If you are doing a sculpting class or a step or BOSU class which requires not only proper form, but coordination as well, you are forewarned that you need to be extra careful. The group exercise instructor is there to lead the class and provide cuing on modifications and safety. She or he cannot possibly be expected to monitor the form of every member taking the class for every exercise. Most cardio classes move very quickly and exercises flow from one into another. It is your responsibility to listen to your body and know your limitations. If you have no coordination and are accident prone, be extra careful performing jumps on the BOSU. If you know you have a bad back, don’t do exercises that exacerbate your condition. In addition, for a sculpting/toning class if your form is lacking, don’t be afraid to hire a personal trainer one or two times to teach you the proper way to perform upper and lower body exercises so you don’t get injured during a large group exercise class.
The fourth mistake people make when exercising that can lead to injury over time is to not incorporate flexibility training into their exercise program. Stretching is imperative after a workout. I always say to my clients stretch now or stretch later in physical therapy when you are injured. Injuries like tendonitis occur over time. Exercise causes a lot of wear and tear on the body. If you do not stretch regularly and lengthen your muscles, you will guaranteed be injured at some point.
The fifth mistake that people make when it comes to exercise related injury is not being attuned to their bodies. If something that you are doing hurts, stop doing it. I have a client that complains that her hip hurts for days only after she runs. For goodness sake, stop running then! Exercise is not supposed to leave you in agony for days and weeks at a time. If you are lifting weights and you feel a shooting, stabbing pain, stop immediately what you are doing. This is not lactic acid burn. This is pain that if you continue ignoring it, you will be in trouble.
Listen to your body. Don’t overtrain and don’t do any exercise which causes pain or aggravates an existing condition. The goal is to be able to exercise for life. Don’t let unnecessary injury sideline you indefinitely.
Topics: Fitness Tips |
