How to prevent injury while exercising

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1. Injuries caused by overwork

Overwork injuries can happen when you try to do too much physical activity in a fast state. To correct and prevent exercise injuries, you should understand how to pace yourself while staying healthy.
Are you thinking of starting a new physical activity program or increasing an existing one? If so, you may be at risk of an exercise injury from overuse, which can eventually keep you from being active. Learn what causes overuse injuries, such as yoga or gym injuries, and how to safely increase your activity level during your workout.

2. Common causes of overuse injuries

Overuse injury is any type of muscle or joint injury, such as tendonitis or stress fracture, that is caused by repetitive trauma. Overuse injuries are usually caused by:
Training errors: Training errors can occur when you do too much physical activity too quickly, exercises go too fast, exercise too much. Long periods of time or simply doing too much of one type of activity can strain muscles and lead to overuse injury. Technical errors: Incorrect technique during exercise can also have consequences for your body. For example, if you use the wrong technique along with poor fitness when performing a series of strength training exercises such as swinging a golf club or performing a baseball pitch, the process could result in injury. due to overwork caused by overloading certain muscles.

3. Risk factors for overuse injury

While exercise injuries from overuse can happen to anyone, you may be more likely to experience injury during exercise if you have certain medical conditions. Overuse injuries are also more likely to occur as you age, especially if you don't realize the effects aging has on your body and adjust and modify your exercise routine. be suitable.
For reasons that can cause substance abuse during exercise, you should talk to your doctor before starting a new activity or increasing your current activities. Your doctor can give you tips to help you choose safer physical activities. For example, if you have muscle weakness in your hips, your doctor can show you exercises to address the problem and prevent knee pain.

4. Avoid Overuse Injury

Most overuse injuries can be avoided. To prevent overuse injuries during exercise, the following should be kept in mind:
Use proper form and equipment. Whether you're starting a new practice or you've been playing a sport for a long time, consider taking classes before playing a sport. Using the right technique during exercise is quite important to prevent overuse injuries. Additionally, you should also make sure you wear the right shoes for the activity. Consider replacing your shoes every 400 to 650 kilometers you walk or run - or at least twice a year if you exercise regularly.
Speed ​​up yourself. If you're starting a new exercise program, try to avoid activities that are too extreme to cause injury during your first workout. During the second training week you should not compress your physical activity, because that can lead to overuse injury.

Instead, you need to get at least 30 minutes of moderate physical activity each day. If you don't make time for the full 30 minutes, you can break the exercises down into smaller activities throughout the day. You should also allow time for a warm-up before physical activity and a cool-down after exercise.
Gradually increase your activity level. When varying the intensity or duration of a physical activity, do it slowly, gradually. For example, if you want to increase the amount of weight you are using during strength training, you can apply the method of increasing no more than 10% per week until you reach new goals. Combine your routine with cross-training. Instead of focusing your workouts on one type of exercise, build variety into your fitness program. Incorporate a variety of low-impact activities, such as: Walking, biking, swimming, and water jogging...These activities can help prevent overactivity injuries by giving Allow your body to use different muscle groups and not overload any particular group. And make sure you're strength training the major muscle groups in your arms, legs, and core at least twice a week.

5. Recovery from overuse injury

If you suspect you have an overuse injury, consult your doctor. Your doctor will likely ask you to pause the activity that caused the injury, but you can do alternative exercises so that these don't put stress on the body part involved.
Tell your doctor if you have recently made changes in exercise technique, intensity, duration, frequency or types of exercise. Identifying the cause of an overuse injury will likely help you correct the problem and avoid repeating it.
When you think your overuse wound has healed, ask your doctor to check that you have fully regained strength, range of motion, flexibility, and balance before resuming activity. . As you begin to return to your activity, you should pay special attention to proper technique to avoid injury later.
Don't let an abusive injury keep you from being physically active. By working with your doctor before choosing an exercise regimen, listening to your body, and pacing yourself, you can avoid common training failures and increase your activity levels consistently. safe.
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Reference source: mayoclinic.org