Exercise without injury

Pilates classes help keep European military communities fit - FMWRC - US Army - 100924


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For many, the new year is a time for diet, exercise and injury.  Injury you say? Yes, because most people tend to overdo it when it comes to exercising thinking the harder they exercise, the less time it will take to get in shape.  This is not true.  Usually you will end up straining or seriously injuring muscle groups you didn't even know you had.  This could cause various types of tendonitis, not to mention the chronic pain that accompanies strains and strains.  You will benefit from a light to moderate exercise routine for 20-30 minutes a day, just remember to be smart about it.  The most important thing to do prior to any exercise workout is to STRETCH.  I can't over emphasize this enough.  If you don't, you can suffer from a multitude of painful injuries including:

  1. ankle injuries
  2. knee injuries
  3. shoulder injuries
  4. back and neck injuries

The above listed injuries could result in severe tendonitis symptoms in the future which could be permanent.


Additional tips to exercise injury free

  • Define your goals. Knowing what you want to accomplish can lead you to greater exercise success. And, don’t expect overnight results: Proceed slowly and have patience. The good news? If the exercise is done correctly, your results will be better and longer-lasting.
  • Do proper warm-ups. Madaffari recommends 10 to 15 minutes of graduated walking on a treadmill or time on an elliptical. Your chances of injury are lessened with warm-ups.
  • Get a trainer, even if it’s just for a few weeks. Improper technique is at the root of many injuries, said Shields. Bowers recommends a pre-participation screening, assessing form, range of motion, technique, coordination, flexibility and more, giving you an idea of where you’re at physically – and what you can do without risk of injury. “You can’t devalue that,” Bowers said. “That’s your well-being.”
  • Give your body an opportunity to adjust to, recover from, and adapt to your program, whatever it is. Get into your routine gradually, doing just the base workout for two to three weeks. “Your body cannot go from relatively sedentary to relatively active and not expect repercussions from that,” added Madaffari.
  • Expect some soreness. It’s standard to feel some discomfort 48 to 72 hours after starting your routine, said Madaffari, but if it gets worse, or isn’t what you’d consider a “normal” pain, contact a professional – it may be an injury.

BY NOREEN LIVOTI, For PennLive.com…More at Less pain, more gain: How to stay injury free while working out – PennLive.com

You WILL see results, but you must go at a slow and steady pace.  Remember, you didn't gain all the weight overnight so you are not going to take it off overnight.  Good luck in the new year!