EXERCISE, NOT INJURY. 7 Top Tips to Exercise Safely

EXERCISE, NOT INJURY. 7 Top Tips to Exercise Safely

Top 7 Tactics to Avoid Overuse Exercise Injuries

If you鈥檝e hurt yourself while exercising, then you know that overuse injuries are a serious issue. However, using these techniques will help you avoid them, so you can exercise without worrying about getting hurt.

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1.聽聽聽聽聽 Stretch first. Do a series of simple and effective stretches before you exercise. This will warm up your muscles and get them ready for a more intense workout.


2.聽聽聽聽聽 Pay attention to your body. One of the biggest reasons why overuse injuries occur is because you don鈥檛 listen to your body and push yourself too far.

聽聽聽聽聽聽聽聽 Pay attention to both your body and mind as you exercise.

聽聽聽聽聽聽聽聽 Notice the initial signs of pain, soreness, and fatigue. Avoid pushing yourself to the point of injury.


聽聽聽聽聽聽聽聽 A small strain or sprain can quickly become a bigger issue if you continue to exercise. It鈥檚 important to relax and give your body the chance to recover.

3.聽聽聽聽聽 Do strengthening exercises. Strengthening exercises such as lifting weights can do more than give you bigger muscles.

聽聽聽聽聽聽聽聽 Strengthening exercises can help you prevent overuse injuries by giving you stronger muscles and joints that don鈥檛 injure as easily. Include them in your regular routines.


4.聽聽聽聽聽 Do cross-train. It鈥檚 dangerous to only do one type of exercise. Cross-training allows you to do several different types of exercises on the same day, so your body gets a more effective workout.

Cross-training聽also helps you avoid overuse injuries because you鈥檙e putting less stress on one part of your body. For example, you can spend time running on the treadmill to g

et a good leg workout and later lift weights for your arms. This will help you prevent injuries.

5.聽聽聽聽聽 Be careful with pain medications. Pain medications can help you relieve the symptoms after you get an overuse injury. However, they鈥檙e also dangerous if used too often.

聽聽聽聽聽聽聽聽 Pain medications can mask the severity of your injuries and put you at risk of getting even more injured. They can encourage you to keep exercising because you鈥檝e lessened the pain and feel like you can continue.

聽聽聽聽聽聽聽聽 It鈥檚 important to discuss your pain medication use with your doctor and trainer.

聽聽聽聽聽聽聽聽 Avoid using the medication as an excuse to keep exercising and hurting yourself.

6.聽聽聽聽聽 Be mindful of a healthy diet. Your injuries need the right nutrition to heal. Your body supplies the nutrients to your cells, so they can recover.

聽聽聽聽聽聽聽聽 Ensure your diet includes the vitamins, minerals, and other components necessary to heal. Avoid junk food such as sugary or salty snacks and focus on vegetables, fruits, grains, and nuts.

7.聽聽聽聽聽 Seek help from professionals. If you notice a minor strain or sprain that won鈥檛 go away, it may be time to get help. Speak to your trainer, doctor, or physical therapist about the pain you feel.

聽聽聽聽聽聽聽聽 You don鈥檛 want to hide the pain and pretend you鈥檙e fine because this can lead to more injuries.

Exercise shouldn鈥檛 leave you in pain and unable to walk for weeks. You can avoid overuse injuries by following these tips.

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