Can you relate to this scenario? After putting it off for too long, you commit to getting fit—only to find yourself injured the minute you start working out.
All of a sudden your fitness goals go back on the shelf and you are left to deal with the pain.
Whether your injury occurs right off the bat or after years of regular workouts the result is always the same; it is discouraging, painful and downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.
After dealing with a ruptured Achilles tendon early last year (I stepped on a bad spot on a gym floor coaching basketball) I learned more about the psychology of injury. While there was nothing I could do to prevent the rupture as it was not exercise induced, I did have to deal nonetheless with the recovery. You can read more about that recovery here.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing an injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
- Improper form: Similar to bad posture, using improper form while performing weight-bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
- Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program but fail to properly strengthen these muscles, the result is often an aching back.
- Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.
Your 5-Step Injury Prevention Plan
Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.
Step 1: Stretch/roll out
What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.
The foam roller is my favorite way to prevent injuries…This self-administered massage can be a life saver. We uploaded a video blog for “Hot to Use a Foam Roller” to Youtube, you can find that link here .
Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.
Step 4: Lifestyle
Stop for a moment and think about your car—if you don’t maintain it with regular tune-ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well-balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately, it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.
Step 6: Choose your plan carefully
Some exercise plans are known to be super hardcore, and these people do not hesitate to brag about injuries from workouts. We want to be sure no one confuses our workouts with those!
The fitness one system offers a balanced approach to training and fitness. We want you to be safe, fit and pain-free. We are dedicated to making you fit, and we do it with a passion!
Of course, being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t want that, right?
The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.
Wouldn’t you love to see awesome results before this summer? Call me today to get started. It’s time to take action and get the results that you deserve!
Allen Branch is a Certified Personal Trainer, Sports Nutrition Specialist and Performance Enhancement Specialist with the NASM. He is the founder of Fitness One Training Systems, a results-based training center that offers more before and after testimonials and results-based reviews than every gym in the Triad area combined. The scientific approach to weight loss and fitness is both fun and gets fast safe results.
Allen is available for free consultations and fitness assessments, and you can reach him at 336-655-4558 or email firstname.lastname@example.org