Want to avoid aches and sprains when exercising?
Regardless of whether you’re totally new to the world of exercise or a fitness enthusiast, Injury prevention becomes increasingly important as you get older. Not only does it become easier to injure yourself, but recovery periods also take longer.
However, with proper knowledge and preventive measures, you can significantly reduce your risk of sustaining injuries.
With this in mind, here our most valuable tips for avoiding the dreaded strains, niggles, aches and injury, whilst exercising.
1. Warm Up and Cool Down Properly:
One of the most crucial steps in injury prevention is ensuring that you warm up and cool down before and after any physical activity.
This can be achieved through light cardio exercises such as brisk walking, light jogging and/or dynamic stretching.
After your workout, cooling down is equally important. Engage in static stretching and gentle movements that target the muscles you’ve used during your workout.
2. Focus on Correct Form and Technique:
Whether doing yoga, playing golf or taking part in any other physical activity, maintaining proper form and technique is crucial for injury prevention, regardless of age.
As we get older, it becomes even more important to pay attention to how our bodies move during exercise. Incorrect form can place stress on your joints, muscles, and ligaments, increasing the likelihood of an injury.
Take the time to learn the correct form for each exercise or activity you engage in.
Remember, it’s better to perform an exercise correctly at a lower intensity than to risk injury by doing it improperly.
3.Gradually Increase Intensity and Progression:
One common mistake people often make when starting a new fitness routine is pushing themselves too hard, too soon. Let’s face it – we’ve all been there!
Be realistic and start slowly! It’s essential to gradually increase the intensity and duration of your workouts to allow your body to adapt and build strength. Sudden spikes in intensity can lead to injuries.
Listen to your body and give yourself enough time to recover between workouts. Remember rest days are also an important part of any training routine.
4. Include Variety
Engaging in a variety of exercises can help prevent overuse injuries. As we age, certain muscle groups may become weaker, leading to increased vulnerability to injuries.
Consider incorporating exercises that focus on cardiovascular fitness, strength training, flexibility, and balance.
For example, alternate between activities like walking, swimming, cycling, weightlifting, yoga, and tai chi, to challenge different muscle groups and reduce the risk of injuries associated with repetitive movements.
Staying injury-free while exercising is essential, especially for individuals over 50.
By implementing these tips into your exercise regime – you can reduce the risk of exercise-related injuries whilst promoting your overall fitness.
We always recommend to see a physiotherapist before starting an exercise regime, especially if you have pre-existing health conditions or injuries.
With the right precautions and mindset, you can maintain a safe and enjoyable exercise routine that reduces the risk of strains, sprains, and other exercise-related injuries and promotes your overall well- being.
If you are experiencing any aches and pains whilst exercising, don’t push through the pain.
Book a physiotherapy consultation with us today to see how we can help you maintain an active lifestyle.
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