Bikini (and swim trunk) season is just around the corner. People who found comfort (or escape) in their big and bulky sweaters during the cold winter months are becoming more and more aware that it’s harder to hide certain “body surprises” under Bermuda shorts and T-shirts. So, they’re off to the gym to get into some sort of intense two-month training.
Not so fast. If your body is not used to exercising, it is pretty vulnerable to being at risk for encountering a fitness injury. You know what they say, though: An ounce of prevention is worth a pound of cure. So, before lacing up your sneakers, check out these five common workout injuries and ways that you can avoid them.
If you’ve recently gotten out your jump rope, but you can’t remember the last time you’ve hopped, skipped or jumped anywhere, you could be at risk for encountering ankle sprains because they come as a result of incorrectly twisting or rolling the ligaments in your ankles. The best way to prevent ankle sprains? Work on improving your balance by standing on each foot, while holding the other leg in your hand for a count of 30; then alternate. The stronger your ankles become, the better coordinated you’ll be and the less you’ll be at risk for twisting or spraining them.
OK, if the most exercise you’ve gotten in six months is walking to the mailbox to see what bills you have, a Zumba class may be just what causes a shin splint. That’s because a shin splint is an injury that is directly related to suddenly revving up a workout or physical training routine. A shin splint is particularly threatening to individuals who engage in a lot of running. You can decrease this risk by stretching before workouts, putting on insoles that are shock-absorbing and making concerted efforts to slowly increase changes to your workout routine over time.
The title of the injury alone lets you know who’s most susceptible. However, if you’re someone who would prefer to play basketball or go hiking as a way to get your cardio in, you too are vulnerable to having pain or swelling develop in or around your kneecaps. Studies reveal that people who have weak quad muscles are the most at risk, and so make sure before running up that trail that you do a few bulgarian squats, or dumbbell lunges beforehand.
If you’re participating in a sport or form of exercise that requires lots of speed, a ton of movement and long strides, then a pulled hamstring could be a consequence for you. One of the best ways to prevent a pulled hamstring is to focus on muscle strengthening. Some of the most effective ways to do this is to workout with an exercise ball a couple of days a week and do a regular deadlift exercises where you bend at the hips, touch your toes, and come back up, with or without weights.
Back pain (especially in the lower region)
There’s absolutely no telling how many people end up needing a BC personal injury lawyer due to the fact that they got a personal trainer that didn’t take into account that core training is essential before doing any kind of strenuous working out. If you’re someone who goes spinning or rides your bicycle outside, this is probably an injury that you’ve experienced at one point or another, because those are activities that cause the muscles in your lower back region to overextend themselves. Sit-ups, stretches and any other form of abdominal exercises such as planks, are great ways to strengthen your core muscles while giving your back the support that it needs. Oh, and another good tip? Maintain good posture, even when you’re not exercising because no matter what exercise you do, your spine is involved and it could use all of the (proper) support that it can get!