Many people resolve to start working out in the new year, and others will renew their commitment to a fitness routine that got off track. If that’s you, our we want to help you be aware of common pitfalls and implement these important safeguards to avoid the risk of injury when you exercise. At our Triumph Physical Therapy and Wellness Center in Highland Village, Texas (near Dallas), we’re committed to helping our patients meet their health goals in a safe, injury-free way.
1. Start slow.
Avoid the temptation to train hard right out of the gate, especially if you haven’t been to the gym in a while. Take your time and increase your activity level gradually. As you gain strength and endurance, you can enhance your workouts by adding more weight, more reps, more minutes or more intensity.
2. Wear the proper gear.
Choose clothing that allows you to move freely, and be sure you are wearing the right type of shoe. For example, a running shoe won’t provide the support and stability you need for weight training, and vice versa. If you have been wearing the same pair of athletic shoes for a few years, it’s probably time to invest in a new pair, as cushioning wears out.
3. Clear out your space.
This is especially important if you are exercising at home, but it also applies when you are at the gym. Make sure you have plenty of room to move and there is nothing on the floor you could trip over.
4. Always warm up and cool down.
Don’t skip these crucial steps! The warmup is essential to your workout because it prepares your body for what’s ahead. As you stretch your muscles and elevate your heart rate, this signals to the rest of the body that it’s time to get going. Cooling down after exercise is equally important, as it allows for a gradual decrease in heart rate while reducing lactic acid buildup that can lead to muscle cramping and stiffness.
5. Pay attention to your form.
Improper technique is one of the most common causes of injury. Whether you’re doing squats, push-ups or bench presses, be sure you know the correct way to do whatever exercise you choose. A full-length mirror makes it easy to see if you are bending and moving properly.
6. Drink plenty of water.
Keep yourself hydrated during your workout and throughout the day. You lose fluids when you sweat, so try to drink water before, during and after any rigorous physical activity.
7. Listen to your body.
If you have persistent soreness or fatigue, give yourself a break. If you are feeling under the weather, prioritize rest instead of exercise. Do what is necessary to heal rather than make the problem worse.
8. Allow time for recovery.
Even at peak performance levels, the human body needs time to rest and recover. Overuse can lead to stress fractures, shin splints, tendonitis and other injuries.
9. Consult a professional trainer.
If you need help getting started, our Highland Village wellness professionals can help you choose the right exercise program for your age and fitness level. We will show you what proper form looks like and help you develop a personalized workout plan for your unique needs.
10. Consider complementary treatments.
There are a variety of therapies that can enhance your physical performance and help you avoid injury. We have some of the best physical therapists ready to serve our Dallas, Texas patients who are committed to helping you protect your joints and muscles as your activity level increases. We also offer sports massage, cryotherapy and shock wave therapy to alleviate soreness and treat any existing athletic injuries.
Contact us to learn how we can help you reach your fitness goals while lowering your risk of injury.
