Avoiding Pain & Injury During Exercise

Avoiding Pain & Injury During Exercise

Avoiding Pain & Injury During Exercise
Whether you are involved in aerobics, jogging, cycling or team sports, there are many things you can do to prevent injuries during exercise. Avoid sore arms, leg cramps, muscle spasms and pains by performing warm up exercises. This is a must so you don’t have tight stiff muscles, increasing your chance of muscle injury. Avoid overexertion; exercise at a pace that is comfortable for you. Learning correct posture and form can also prevent your muscles being used in an awkward way.

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    The best to ensure good form is to eliminate any muscle imbalances by identifying them and getting rid of them. Muscular imbalances can be identified using movement assessments like the overhead squat. During movement the bodies joints will move based on what muscles are tight, weak, or not working optimally. Once you identify muscle imbalances, strengthen weakened muscles, lengthen tight ones and this will improve posture and help train good form. If you want to learn how to identify muscle imbalances consult a personal trainer experienced in performing muscle imbalance tests.
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    A , Physical Medicine & Rehabilitation, answered
    If you only stretch the right side of your body because that's the side that is painful, your left side will become tighter. This asymmetry will create tension on your spine, muscles, and other joints, ultimately leading to worsening biomechanics, chronic stress, and pain. Therefore, it is important to stretch and strengthen both sides of your body as evenly and symmetrically as possible.
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    Holding your breath is bad.  The main reason is your body needs oxygen to workout properly.  As you hold your breath you build up your CO2 in your body which will cause you to fatigue faster.  Some of my clients either like to count their reps which helps them breath or during your contraction of the muscle breath out and when you relax breath in.  So breathing will help you last longer in your workouts.
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    A , Administration, answered
    Exercising in extreme hot weater is possible but you must take some precautions to avoid heat illness.  
    - Make sure you are well hydrated before, during, and after your workout in the heat. 
    - If you sweat a lot, you may lose more electrolytes and may require a sports drink or electrolyte replacement.
    - Be sure to wear sunscreen if you are working out outdoors.
    - Wear breathable clothing to help stay cool.
    - Use ice towels to cool off if necessary. 
    - Try to stay in a shaded area.
    - Allow yourself to get acclimated to the heat slowly if you are not used to working out in extreme heat. 
    - Speak with your doctor if you have personal concerns about exercising in the heat. 
    - If you or your doctor determine it is too hot to workout, you can try working out in the early morning or late evening hours during the coolest time of day. 
    - If you suspect you or someone else has a heat related illness, call 911 immediately.
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    Your neck should not hurt during crunches. Many individuals will demonstrate movement compensation during traditional crunch exercise. When performing the crunch be sure to keep your neck straight and do not allow your head to jut forward. A good tip is to keep your eyes and forehead toward the ceiling. If your eyes are facing your feet, your head is probably coming forward to far. This should prevent neck pain, if it does not you should see a physician for further evaluation. 

     

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    In most cases, your body will not let you operate near or above your max heart rate for extended periods. For a healthy person, there is no inherent danger in working above your max heart rate. If your plan is to push intensity to work near or above your max, make sure you have a healthy heart!

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    There may be several causes as to why your shoulder hurts during a chest exercise including dysfunction of the rotator cuff (small muscles that help support your shoulder), other ligaments, tendons, or bursa (fluid-like sac) of the shoulder. Whenever you experience pain during an exercise, it is important to stop the exercise immediately and follow treatment guidelines outlined by your physician. Treatment should help relieve the pain and help restore normal shoulder function. Pain relief strategies may include undergoing a period of active rest (you should move your shoulder, but you shouldn't do strenuous activities like lifting heavy weights), applying ice within the first 24 hours to help reduce inflammation, and taking over the counter anti-inflammatory medicine such as ibuprofen. Once you have been given the clearance to resume exercise it will be important to incorporate some stretching and strengthening exercises for the shoulder. Some common exercises for shoulder dysfunction include foam rolling for the lats and mid back; static stretches for the chest, lats, and posterior shoulder; and strengthening exercises for the rotator cuff such as a standing cable external rotation.

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    Many injuries that occur at the shoulder, elbow and wrist can be attributed to poor Glenohumeral internal range of motion. The arm waves for internal rotation exercise will help correct this issue. When performing this exercise it is prudent to watch for the shoulder to begin to rise or translate. You can avoid this by keeping the shoulder depressed in to the table or floor.

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    A Fitness, answered on behalf of
    This is very common. To decrease any discomfort in your low back, sit up taller and try a support under the tailbone. This can help support and stabilize the spine and pelvis without losing any connection to your core. At barre3 we use a fit ball under the tailbone. A small, firm pillow or a rolled-up blanket can do the trick too. If that doesn't relieve your back, you can try isometric exercises, such as plank with a long spine.
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    To exercise safely, be clear on your current fitness level and use progression to reach new levels of fitness in stages. Although we want to push and challenge ourselves, it is SO important to pace ourselves at the same time. Doing too much too fast can result in injury, which is what we want to avoid. Also, be sure to focus on your posture and form regardless of how you are moving your body. Good form while walking, jogging, and running is just as important as good form while performing resistance exercises.  
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