Fitness Injury Prevention: Tips for Exercising Safely
There's hardly an athlete alive -- "weekend," amateur, or professional -- who hasn't known the pain, disappointment and frustration that can result from a fitness-related injury. While some accidents are beyond our control, the vast majority of fitness injuries can be prevented by following these guidelines for exercising safely.
Warm Up/Cool Down
The most important times for preventing fitness injuries occur while you're not even engaged in your activity! The periods before and after exercise are critical times for preventing unnecessary pain and injury. By "warming up" for 5 minutes prior to exercise with gentle activities like running in place, you can increase blood flow to inactive muscles and gradually raise your heart rate to its target zone. Similarly, you can gradually lower your heart rate to its resting rate by simply walking for 5 minutes or so after exercise.
Stretch
Gentle static stretching is actually a part of the warm-up/cool-down process. Stretching before exercise limbers tight muscles and improves joint flexibility thereby reducing your risk of sprains and tears. Concentrate on stretching those muscle groups used in your particular activity. For example, runners will want to concentrate on stretching out the legs, while swimmers will want to pay extra attention to upper body muscles. Static stretching for a few minutes after exercise is also recommended to prevent muscle soreness.
Use the Right Equipment
Improper equipment -- worn exercise shoes, an ill-fitting bicycle, etc. -- can cause more harm than is generally realized. Always check your equipment before and after your activity and be sure to make replacements or repairs promptly. Your worn-out running shoes may bring you "good luck," but they can also bring you an ankle or leg injury if they fail to support your foot properly. Even though cycling places less stress on bones and joints than other high-impact sports, an ill-fitting bicycle can lead to back and knee pain and/or injury. Whatever your activity, be sure that your equipment is in top condition before risking your health and safety.
Use Safety Devices
Helmets, goggles, gloves, mitts, braces, guards, pads, even sunscreen, are just a few of the numerous safety "devices" available for today's active person. Each activity carries its own risks, and which devices you use will depend on your particular activity. The point, however, is to use them. While some safety gear may feel awkward or "look funny," keep in mind that these minor inconveniences are far outweighed by the risk reduction you'll enjoy.
Use Common Sense
The most important factor in fitness injury prevention is common sense. Make sure your muscles are conditioned before engaging in vigorous activities, and use the right equipment and available safety devices. Fitness should be fun. The best way to enjoy your activity and prevent unnecessary injuries is to use your common sense.