Best Ways to Prevent Injury During Exercise

Warm Up

It is essential to warm up before every workout to ensure that your muscles and the surrounding tissues receive enough blood and nutrients. Skipping warm up can lead to an increased chance in tears and preventable injuries. Light cardio such as running, jumping or body weight exercise qualify as an adequate warm up to help prevent injury.

Stretching

Stretching your muscles following warm up and during your workout will allow you to increase your flexibility. This increase in mobility will allow for you to perform better and minimise the risk of an injury. You should stretch all the muscles you’ve challenged throughout your exercising again afterwards to prevent injury.

Get the right gear

Buy a pair of sturdy, comfortable sneakers that provide good arch support and have a cushioned heel to absorb shock. Wear loose, comfortable clothing that gives you room to move and breathe.

Hydration

Staying hydrated is an important part of working out. When dehydrated you’re more likely to cramps and dizziness. The suggested guidelines for drinking water before, during and after exercising is:

  • Drink 500ml of water 2 to 3 hours before you begin exercising
  • Drink 250ml of water 20 to 30 mins before you start and during your warm-up
  • Drink 250ml of water every 15 mins during exercising
  • Drink 250ml of water no more than 30 mins after you exercise

Vary your workouts

Even if you love yoga, alternate it with other programs, such as dancing, tennis, or water aerobics. The variety will work different muscle groups, prevent boredom, and give your body a chance to recover between sessions.

Rest

Avoid over-training and take a break from your fitness regime once or twice each week. You should take a break if you feel extreme soreness or physical discomfort.

Know your limits and listen to your body.
But, in the case of an injury or intense discomfort, consult one of our highly experienced physiotherapist.

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