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Learn these 3 important tips by heart to avoid injuries during intense workouts

Published on:11 January 2021, 13:49pm IST
Injuries during workouts can be extremely painful and dangerous. That’s exactly why you need to actively take these steps to avoid them.
Grace Bains
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It’s better to be safe than sorry when it comes to workout injuries! Image courtesy: Shutterstock

You might be enthusiastic about fitness, but injuries will always be a part and parcel of working out. Therefore, it is important to avoid them, so you can keep inching towards your desired fitness goals.

A few common exercise-related injuries include sprains, muscle strains, tendinitis, meniscus tears of the knee and rotator cuff tears. Recovery periods for these injuries vary based on severity of harm, fitness levels and age. These injuries can happen if you exercise before your body has warmed up, indulging in over-repetition of the same motion, and having an incorrect posture and form, while engaging in physical activity. Moreover, lack of rest between workouts, or an over-enthusiastic urge to push your body too hard as well as usage of incorrect equipment are also some of factors that cause workout-related injuries.

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workout injury
Water will prevent cramps. Image Courtesy : Shutterstock

So, it’s pretty clear we need to take active steps to avoid workout injuries. Hence, we bring to you three tips that will provide you with all the health benefits without the aches and strains:

1. Warm up and cool down

Ensure that you avoid having cold muscles, as they are injury-prone. Consider gradually increasing the intensity of your workout, and always start with a warm up. A proper warm up can improve blood flow to the working muscle and reduce stiffness, potentially lowering the risk of injury. Moreover, a warm up should ideally be an active one, which includes a walk or dynamic stretches for five to ten minutes. Very importantly, cooling down after you work out will help to slowly bring your heart rate back to normal, thereby helping to avoid injuries. You could consider walking for five to ten minutes after you work out to cool down.

2. Stay hydrated

Working out can make you sweat, which means you are going to lose some of the essential fluids your body needs, to power you through your exercise program. Dehydration can lead to muscle spasms, cramps, dizziness or light-headedness. That’s why you must consider drinking a glass of water before you exercise, and then take a few sips of water every ten to fifteen minutes throughout your workout.

workout injury
Keep a sipper handy while working out. Image courtesy: Shutterstock
3. Practice proper technique and wear good gear

Make sure to learn the correct form and technique from a certified trainer or an authentic video source before starting a new exercise. In fact, you must check your form, even if you have been doing a particular exercise for a while, to avoid mishaps. Additionally, power your workouts with a pair of sturdy and comfortable shoes that provide good arch support and have a cushioned heel to absorb shock, as well as loose and breathable clothing that gives you room to move.

Being vigilant can go a long way in ensuring you avoid any grave injuries, while you’re working out!

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Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.