5 Easy Ways to Stay Injury Free

5 Easy Ways to Stay Injury Free hover background

Feb 10
2017

Are you new to working out? It’s okay if you are — in fact — many people are new to working out this time of year. With people still working towards their New Year’s resolutions, gyms are flooded with newbies.

Wanting to lead a healthier lifestyle is a great goal! In order to stick with your resolution of working out more, avoiding injury is crucial. Use these 5 tips to stay injury free so you can reach your goals:

Warm Up

This sounds obvious, but many people don’t take warming up their bodies seriously, which is an easy way to get injured. Proper warm ups will increase blood flow to your muscles allowing your body to perform better. The best way to increase blood flow is with cardio. A 10 to 15 minute jog should do the trick in order to stay injury free, and feel warmed up.

Dynamic Stretching

When most people think about stretching, they think about sitting on the floor and reaching for their toes. However, many studies are now showing that “static stretching” leaves us slower and weaker because the body is not adequately prepared for the workout that follows. Incorporate some of these dynamic stretches into your routine for an injury free workout. And don’t forget to stretch after your workout too.

Ask Questions

One of the most common causes of injury during a workout is incorrect technique. Performing an exercise without proper technique leaves you at serious risk of injury. If you’re lifting weights or using a machine at the gym that you’ve never used before, and something doesn’t feel right, ask a trainer. That’s what they’re there for.

Stay Hydrated

When working out, your body is susceptible to cramping. If you’re dehydrated, your risk of cramps is increased. It’s important to drink water before, during and after a workout to keep your muscles properly hydrated so they can work in the most effective way. In hotter climates like Arizona, it’s imperative to stay hydrated when exercising because fluid loss is increased in warmer weather.

Stay Injury Free & Rest!

Overtraining can lead to extreme soreness, exhaustion, and in some cases serious injury. Your body needs to rest and recuperate in between strenuous workouts. If you’re new to exercising, try working out every other day to avoid overworking yourself. Most importantly, listen to your body. If your muscles aren’t feeling up to today’s workout, skip it so you can stay injury free.

Don’t let an injury get in the way of becoming your healthiest self.

Starting to feel pain after your usual workout? Don’t let an overuse injury leave you on the sideline. Let the therapists at Above & Beyond Physical Therapy help you to achieve your goals and remain injury-free. Contact us today for your first appointment!

Locations

Queen Creek Location
21321 E. Ocotillo Rd., Suite 122
Queen Creek, AZ 85142
Ph: 480.987.1870
F: 480.987.9289

Phoenix
3201 W. Peoria Ave., Suite D800
Phoenix, AZ 85029
Ph: 602.866.2231
F: 602.866.2261