Dangerous Workout Routines
The rate of physical activity among children and adults is increasing. This is an encouraging trend as exercise is essential to our physical and mental wellbeing.
However, with more people exercising, it’s not surprising that injuries have also increased in the last few years. Data from the U.S. Department of Health and Human Services estimates that 8.6 million Americans suffer exercise-related injuries every year.
Anyone is susceptible to a workout injury, from the casual exercise enthusiast to the most experienced athlete; the truth is we all live in fear of getting hurt.
Yet, some routines have a higher injury rate than others. For example, the injury rate in CrossFit workout routines is approximately 20%.
The good news is that you can significantly reduce your risk of getting hurt by following these workout precautions.
1. Warm-Up
Warming up before starting your exercise routine is the best thing you can do to protect yourself from injury.
When the muscles are cold, they are less pliable and more prone to tearing. So, to avoid getting hurt, spend five to ten minutes warming up by walking, doing jumping jacks, or leg lifts.
2. Switch It Up
Doing the same routines every day makes exercising boring and can also lead to injuries. In addition, repetitive movements can slowly damage joints and muscles. By switching up your daily exercises, you can give different muscle groups a much-needed break while revving up your metabolism and increasing your fat-burning capacity.
3. Be Honest with Yourself
When starting a new exercise program, your motivation may get the best of you. While it’s a good thing to push yourself, it’s never a good idea to jump into a routine that requires a physical condition above your current level.
If you are retaking exercise after a lengthy hiatus, remember you will need to work up your muscle strength. Just because you used to do be able to run 10k a day doesn’t mean your first run after years of inactivity has to be the same.
Assess your current physical condition and start slowly. You can do small increases in time and intensity as your body adjusts to this new routine.
4. Learn Proper Exercise Techniques
Doing an exercise the right way following proper technique can prevent many injuries. Improper form, especially in weightlifting and high-intensity routines, can result in severe injuries, some of which can be long-term.
5. Stay Well Hydrated
Not drinking enough water before, during, and after a workout can lead to injury. While engaging in physical activity, your body will release water and electrolytes in the form of sweat. Electrolytes are essential to brain and body function, and therefore it’s important to replenish them.
Try drinking 16 ounces of water at least one to two hours before your workout to maintain proper hydration. Then keep a water bottle nearby while you exercise and take sips every 15 minutes. Lastly, drink another 16 ounces of water or electrolyte solution within two hours after you finish exercising.
6. Accept that Your Body Knows Best
Mentally you may be pushing yourself to do one more rep, run an extra ½ mile or extend your workout by another 10-15 minutes, but if something hurts, you need to listen to your body.
There are different types of pain, and you will learn to recognize these. Feeling a burning sensation in your muscles as you do an extra rep or waking up sore after an intense workout is normal and expected. But if you experience severe pain while exercising, you need to stop immediately.
It would be best if you backed away from any pain-inducing movement rather than push through it and risk injury. Review if the pain was due to poor form, and when possible, consult with a trainer to see if there are any adjustments or alternative exercises you can do.
Warning Signs You Need to Go to The ER
The following injuries require immediate medical attention:
- Broken bone
- Dislocated joint
- Being unable to put weight on your injured leg
- Experiencing intense pain or swelling
- Feeling numbness or a tingling sensation at the injured site
Additionally, please visit the nearest ER if you experience any of these symptoms during or after a workout:
- Chest pain
- Difficult breathing
- Dizziness
- Displaying symptoms of heat exhaustion or heat stroke
Exercise-related injuries are more common than any one of us would like. Thankfully, with proper and timely care, most patients make a full recovery. That is why Prestige ER’s locations in Plano and Mesquite are open 24/7 and fully equipped to diagnose and treat your fitness-related injuries.
