Home > Getting Started > Tips for Avoiding Injury When Exercising

Tips for Avoiding Injury When Exercising

By: Mike Kiely BA (hons) - Updated: 2 Jan 2013 | comments*Discuss
 
   over Enthusiasm Muscles Joints

Why is it that injury clouds the opening few weeks of so many new fitness programmes? Quite simply because many individuals fail to look and listen to what their instructor is telling them or if training from home they try to do too much too soon.

Remember that while enthusiasm is essential for ensuring you not only start working out but continue doing it, over-enthusiasm can be counter productive. It may have been several years since you placed any real physical demands on those muscles and joints, so don’t expect them to snap back into shape with just the click of your fingers. They are going to have to rebuild from the bottom up. And, yes, while a world of hurt awaits as they pump and stretch like never before, you don’t want that hurt to escalate into outright pain and injury.

Energy Levels

So how to prevent yourself being laid up just when you were in the first flush of renewed energy levels? Well, for a start do not neglect your warm up and warm down routines. No time to do them? In that case trim off some of your exercise period and make time. Running, jumping, cycling or swimming when “cold” i.e. without having completed stretching exercises means you are leaving yourself open to muscle pulls and tears that may put you back several weeks at least. Dashing off at the end of the session without a warm down means you’ll be facing the prospect of stiffness and aches and pains two days later. Why make things difficult for yourself for the sake of 15 minutes at either end?

In terms of your exercise programme, build up fitness and flexibility gradually. There are no shortcuts. Yes, you’re all too eager to fit into that pair of pants or get ready for the beach, but muscle tone is not something that happens overnight. It is a natural process, and this takes time.

One way to avoid impatience with your schedule is to buddy up with someone who has a similar level of fitness. The companionship and mutual support will make sessions less boring and help both of you to track each other’s progress more effectively. Don’t be shy in allowing yourselves the occasional spot of pampering, either. An hour on the masseur’s table may seem rather indulgent, but it will be mentally relaxing, and those poor muscles of yours will be grateful and pay you back with good performance next time you get moving.

Muscle Strain

Always be aware of what your body is trying to tell you. If you do succumb to a muscle strain, ensure that you allow adequate time to recover. On no account attempt to exercise through the pain barrier because that has the potential for making an injury much worse, and consequently the eventual recovery time much longer. And don’t make false economies and decide against a session with the physiotherapist. Yes, their advice costs money, but it can be well worth it. They will be not only able to identify the problem, but in many cases will be able to identify why it has happened. Perhaps, for example, you are not performing particular exercises or routines properly? This will mean you can make the appropriate adjustments and avoid a repeat of the problem.

You might also like...
Share Your Story, Join the Discussion or Seek Advice..
Why not be the first to leave a comment for discussion, ask for advice or share your story...

If you'd like to ask a question one of our experts (workload permitting) or a helpful reader hopefully can help you... We also love comments and interesting stories

Title:
(never shown)
Firstname:
(never shown)
Surname:
(never shown)
Email:
(never shown)
Nickname:
(shown)
Comment:
Validate:
Enter word:
Topics
Latest Comments
  • TonedBody
    Re: Toning Tables - Pros & Cons
    Tamara - Your Question:I have had one Epileptic Seizure in the last few years and now take medication to ensure that it cannot…
    14 August 2018
  • Tamara
    Re: Toning Tables - Pros & Cons
    I have had one Epileptic Seizure in the last few years and now take medication to ensure that it cannot happen again. No one…
    13 August 2018
  • Hazel
    Re: Toning Tables - Pros & Cons
    There are some good beds at deeside leisure centre
    10 August 2018
  • TonedBody
    Re: Toning Tables - Pros & Cons
    Skylark - Your Question:I am disabled and used toning tables to help relieve pain in my upper arms.They also proved a bonus by…
    4 June 2018
  • Skylark
    Re: Toning Tables - Pros & Cons
    I am disabled and used toning tables to help relieve pain in my upper arms. They also proved a bonus by sliming my waist…
    3 June 2018
  • Jayneba
    Re: Toning Tables - Pros & Cons
    There is a ladies Gym near my home with toning tables. I use it 2 x week. Great way to stay mobile and lose inches
    30 September 2017
  • Frenchy
    Re: Toning Tables - Pros & Cons
    Do you know of any toning tables in the Peterborough Spalding area please
    17 July 2017
  • Mel
    Re: Toning Tables - Pros & Cons
    Any toning tables in the Wigan area
    17 June 2017
  • Toner
    Re: Toning Tables - Pros & Cons
    I have used the Toning Tables for the last 5 years. I always felt stronger and more toned. The business came up for sale and 2…
    17 April 2017
  • Red
    Re: Toning Tables - Pros & Cons
    After seizing up after another back relapse nrly 5 years ago. I went to a very very well detailed and advised pain management…
    1 April 2017