With New Year's resolutions still fresh in our minds, fitness centers nationwide are packed full of people who want to lose weight, get in shape, and generally get healthier. If you're one of those people, congratulations! It's never easy taking that first step towards a healthier lifestyle, and exercise is an important piece of the wellness puzzle. Orthopedic doctors see many patients who have exercise-induced injuries, and these experts have some great advice for staying injury-free on your fitness journey. Read on to learn about the most common exercise injuries and how you can avoid them completely to make your workout work for you. |
Most Common Injuries
Back Strain- This common injury is due to a combination of factors. According to orthopedic doctors, weak back muscles are common because of how much time we spend sitting during an average day, but the muscles can be strengthened. Remember to start with light weight, keep your core tight, and always lift with your legs.
Shoulder Strain- Because the shoulder joint has such a large range of motion, it can be an easy area to injure. Be sure to strengthen the shoulder through its full range of motion, and work on both mobility and stability to protect the joint.
Knee Injuries- Commonly found in athletes, Anterior Cruciate Ligament (ACL) or Posterior Cruciate Ligament (PCL) injuries happen when jumping or performing rapid direction changes. Runner's Knee is another common knee ailment, and orthopedic doctors recommend strength training of the hips, quads, glutes, and hamstrings to help avoid this injury.
Achilles Tendinitis- You'll know this injury by an inflamed and tight tendon at your heel. Unfortunately, this isn't an easy injury to treat, but it can be prevented proactively by engaging in strength training for your calves and taking care not to do too much too soon in your exercise program.
Hamstring Injuries- A leg imbalance is the common cause of this injury, so strength training all of the muscles in your legs is important to correct that imbalance and prevent injury.
How to Avoid Injuries
To avoid the list of common exercise injuries above, it is recommended that you follow a few basic steps. Here are some excellent general guidelines to avoiding injuries during exercise.
1. Be sure to stretch and work on joint mobility.
2. Progress slowly. Start at a low intensity and slowly build up your distance, intensity, and weight with exercises.
3. Practice perfect form. They say practice makes perfect, but it also makes permanent, so be sure that you do every exercise correctly. If you have questions, be sure to ask! A personal trainer can be a great resource to help make sure your body is aligned correctly and your joints and muscles are protected.
4. Beware of overtraining. Be sure to give your body at least one rest day each week to recover. Some muscle soreness is normal, especially when you first begin, but take care not to push yourself too hard too fast.
5. Don't ignore pain. There is a big difference between muscle soreness and actual pain, and if you're not sure, it's always a good idea to ask an expert. Orthopedic doctors are a great resource if you're experiencing joint pain, so be sure to call right away.
Fitness is an important piece of your overall wellness. Not only can it help you lose weight, but it will also make you feel great, live longer, and have an overall healthier life. By incorporating these steps into your fitness program, you will be less likely to face injury and will have healthy joints and muscles for years to come.
When looking for orthopedic doctors in Cleveland, Ohio, residents can learn more by visiting http://www.oaidocs.com/.
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