In our attempts to go faster, do better and achieve higher results in sports and exercise routines, we sometimes overlook some basic principles, which may in turn lead to higher incidence of sport-related injuries and traumas. Usually, we only regret not taking the time to engage in helpful exercise practices once we are faced with physical pain or limited range of motions resulting from being careless. To prevent accidents in time, it is a good idea to adopt a few smart rules that reduce the risk of injuries and additionally increase the effectiveness of your sports regimen.
Warm up and cool down
Most of us complain that we don’t have time to exercise and try to squeeze in a 10-minute workout here and there within our busy schedules. Perhaps that’s why there has been such an increase in popularity for shorter training videos, promising extraordinary results – quickly. Going into an exercise routine without properly warming up first is extremely traumatic on your muscles and joints, which are cold and stiff at first and should be gradually prepared for more intensive moves. In addition, your heart rate is normal at the start of a workout and needs to be brought up gently and little by little for optimal results. Neglecting to take the time to cool off in the end carries similar hazards. Ideally, you should set aside at least 5-10 minutes at the beginning and the end of your training session for warming up and cooling down, respectively.
To avoid muscle and tendon strain and injuries, you should invest time in maintaining your body in top flexibility form. This is achieved through regular stretching, which not only decreases the risk for sports-related traumas, but also increases your range of motions and helps you achieve better metrics.
Doing exercise or a sport without proper training or instruction may be completely counterproductive and cause injuries. If you are doing exercise at home, make sure you get a DVD program with clear explanations of how each exercise should be performed and how to minimize the potential to harm yourself. Don’t swim, play tennis, ski, cycle, etc. without learning as much as possible about the correct movements, posture and other techniques, which are already established within the sport by professionals.
Jogging in your hiking shoes? Stretching in your ski pants? Doing sit-ups on a hard-wood floor? Chances are you are not playing all possible sports in the world, so invest in the few pieces of equipment that would really change your experience and increase safety during training sessions.
Finally, ignoring minor pain, muscle and tendon strain or general feelings of discomfort while exercising or shortly after may lead to much more serious consequences, so don’t simply wait for the pain to pass. Seek professional help immediately either from a licensed physical therapist or a professional chiropractor, such as chiropractor Gurnee specialist Dr. Schultz, who will be able to consult you for free and offer an informed opinion of your condition, as well as suggest what further steps you should take to avoid running into more serious health issues.