How many people do you know who have suffered an injury while working out? More than a few? If you have ever sustained an exercise-related injury, then you know that an injury can be more than just an inconvenience. Most people never resume exercising once they have taken a “break” from regular exercise. And many people never start exercising because of their fear of getting injured. But exercise doesn’t have to lead to injury. The fact is, most workout related injuries are preventable.
The key to preventing injuries is education…and some common sense. There are a few simple steps one can take to reduce the risk of getting injured.
- Technique: knowing the proper way to perform an exercise is essential. Improper technique is the primary cause of most workout-related injuries. Getting instruction from an appropriately qualified individual before starting an exercise program is highly recommended.
- Conditioning: studies show that well- conditioned athletes have fewer injuries than average or poorly conditioned athletes. The stronger a tissue such as muscle or bone is, the harder it is to injure that tissue. The basic components of conditioning are strength/power, endurance and flexibility. All are equally important and necessary for reducing injury risk.
- Safety: common sense—don’t use low-quality equipment (shoes, treadmills, etc.) or equipment that is broken. Avoid exercising in an area with obstacles such as broken glass, loose gravel, uneven surfaces/potholes, poor lighting and poor ventilation. Be aware of climate conditions (lightening, humidity).
- Equipment: use the proper equipment for the activity/exercise. Wear running shoes for long distance running and court shoes for tennis and basketball. Use weight belts for heavy lifts, and shock absorbing insoles for running and jumping.
- Avoid over-training: according to several studies, upwards of 60% of all workout related injuries are due to over-use. Listen to your body–knowing when slow down, when to rest, is perhaps the most important skill to learn.
Workout injuries can also be reduced by regularly employing techniques such as icing, massage and stretching.
Learn more about safe workouts by visiting our Supervised Fitness Training page. For a more intensive workout, consider a session with one of our qualified Santa Cruz personal trainers.
