Thursday, July 7, 2011

7 Tips for Avoiding Injury while Exercising

1. Find the Right Exercise

One of the key aspects to consider before starting any exercise regimen is to find what type of activity fits your needs, capabilities, and goals. Take into consideration any previous injury or weak spot in your body. If you have a history of back problems, for instance, golf may not be for you. Speak with your doctor and listen to his/her recommendations for the proper activities for you. For minor injuries you don’t you want to protect, consider an orthopedic brace.

Also remember to start slow and gradually add intensity or speed. It’s very easy to overdo it or get burned out when starting a new workout program. To avoid this, start slow and stay enthusiastic about your workout.

2. Warm-Up and Cool-Down

No matter how light your workout it, it’s essential that you have a strong 15-20 minute warm-up and a 10-15 minute cool down.

Before every exercise, take a few moments to stretch out your muscles and perform some low-intensity activities, like walking. For the best results and a safe workout, it is essential you loosen and stretch your muscles before you begin. This also allows you time to mentally prepare for your workout and empower yourself.

When you finish your workout, it is important to stretch your muscles again. Repeat the stretching exercises from before as well as a slow and steady walk. This will prevent soreness in the following days. If you fear your workout will leave you sore, cold therapy systems and whirlpool therapy can loosen your muscles and help you be comfortable in the days after your workout.

4. Eat Well

While it’s never good to exercise right after a large meal, it’s also not a good idea to eat on a completely empty stomach. Eat consistently throughout the day taking in carbohydrates and protein which will give you energy and strength.

5. Hydrate

Drinking plenty of water throughout the day is key to staying hydrated during your exercise. It is recommended that you drink at least 16 ounces of water within 2 hours of starting your workout. This will keep you from losing excess fluids and keeping your workout pleasant and healthy.

During your exercise, you should drink water every 15-20 minutes. It’s also best to avoid caffeinated drinks and alcohol as these leave you more vulnerable for dehydration.

6. Listen to Your Body

When you have strong pain or discomfort while exercising, modify what you’re doing. Feeling pain is your body’s way of saying something’s not right. Pushing through extreme pain will lead to a chronic or severe injury. Pay attention to what your body is telling you and modify your habits to remedy the situation.

7. Dress Appropriately

Everything from your hat to your clothes to your shoes is important when exercising. Protecting you face and body from the sun and weather conditions is one important factor, as well as wearing clothes that allow mobility and comfort. For most exercises, proper footwear is also very important. You will want a pair of sturdy yet comfortable shoes that will not hinder your workout. Find a pair of shoes that fit your needs. For example, if you have diabetes, you should buy at least one pair of active diabetic shoes.

8. Rest & Relax

Your exercise routine should be enjoyable and strengthening. After a difficult workout day, take the next day a little easier. Be sure to pace yourself for a regimen that will stick, and remember have fun!

About MMAR Medical Group: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of braces, supports, contracture management products, and therapy products. For more information please visit, please visit

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