Tips for Avoiding Injury
Many people create fitness goals for the new year. While it’s great to prioritize your physical health, a lot of fitness resolutions begin after a period of inactivity over the holiday season/winter months. An overzealous spirit, although motivating, can cause people to jump back into exercise at too high of an intensity, which can lead to injury. Here are a few tips to help you resume exercise safely so you can actually achieve your fitness goals without an injury getting in the way.
1) Exercise at an appropriate frequency. If you spent the last few months exercising 0-1 times a week, attempting to work out 5 days a week may not be the best place to start. Instead, gradually work toward your goal of exercising 5 days a week to give your body time to adjust to your new activity levels. You may want to try exercising 1-2 times a week for a few weeks. Once you develop a consistent habit at this frequency, then increase to 2-3 times, 3-4 times, 4-5 times, etc. Apply the same concept when it comes to the duration of the exercise. Don’t put pressure on yourself to exercise for 60 minutes straight if your current fitness level only allows for 20 minutes. Set realistic goals and give yourself grace!
2) Find a motivating yet comfortable environment to exercise in. For some, crowded gyms are motivating. But for others, they can be very intimidating. Set yourself up for success by picking an exercise environment that inspires you without triggering feelings of inadequacy. If home workouts are more appealing to you, invest in a few basic items such as a yoga mat, resistance bands, and a few dumbbells.
3) Master foundational movements with body weight before adding resistance. If you’ve taken time off from exercising, don’t expect yourself to be able to perform the same movements, use the same amount of resistance, or sustain the same duration/sets/reps of exercise as before. Applying inappropriate loads to our bodies usually leads to injury. If you are resuming exercise after a period of inactivity, try performing your squats, lunges, etc. with only body weight before carrying weights. If you’re using machines for strength training, start with light resistance, see how your body feels the next day, then increase the weight.
4) Address injuries early. If you start to notice aches and pains that seem to be more than just typical muscle soreness, see a physical therapist sooner rather than later. Common injuries associated with recreational exercise include muscle strains/tears and overuse injuries such as a tendinopathy. These types of injuries typically respond very well to physical therapy.
If you or someone you know experiences an injury, schedule an appointment with one of our skilled physical therapists at Dynamic Physical Therapy. During our hour-long treatment sessions, you’ll be one-on-one with your physical therapist, who can help you determine the best next steps and kickstart your road to recovery. Please call (312) 643-1555 or email [email protected] with any questions or to schedule your consultation today.
