5 Tips to Exercise Safely and Avoid Rehabilitation for Injury

You started back at the gym with lofty goals of getting back in shape and feeling more energetic during the day. You began with enthusiasm; however, after a few workouts, you hurt your back simply bending over to pick up dumb bells. You haven’t even started your session, but it’s hard to stay motivated when you worry about injury every time you go! With weight loss and health on many people’s minds in January, now seems an opportune time to remind you about how to exercise safely.

Include Time for Stretching, Warm Up, and Cool Down Periods

Before you lift your first weight or do your first rep, make sure you’ve taken time to stretch and ease into your workout. Stretching keeps your muscles loose and your joints more limber, helping to prevent injury. Warming up gives your body the chance to get used to rigorous activity before you push yourself, and cool down periods allow you to descend more easily from higher heart rates back to normal. You should need between five and ten minutes for each of these steps.

Don’t Work Out Too Hard or Too Often

Perhaps part of the challenge and excitement of exercising is pushing yourself beyond what you thought you could do. However, especially as you start out, you need to listen to your body. If you are fatigued or sick, take a break, and when you return to exercising, lower your regimen and work your way up. If you have persistent aches or pains in joints or feel excessively tired during the day after you’ve finished working out, then reduce your routine.

Drink Plenty of Water

Unless you are training for triathlons or marathons, water is sufficient and the best hydration you can get. Your body needs to be replenished with fluids, but sports drinks tend to contain extra substances, like sugar, you do not require to recover from a workout.

Use Proper Form When Weight Training

Incredibly, sometimes just one tiny misstep can cause injury while you exercise. You probably have heard the advice to “lift with your legs, not your back,” but that’s just the beginning. If you are unsure of the proper form for a certain exercise, meet with someone such as a trainer who can help. Once you learn how you should exercise, you can carry on with your routine on your own.

Even if you have weight max goals, don’t sacrifice good form. Similarly, when you get tired, your form can slack, increasing the risk of injury.

Work with an Expert for Rehabilitation

Injury can happen to professional athletes, so don’t feel too bad if you suffer one too. While you may not have access to top-notch athletic trainers, you can visit your chiropractor for rehabilitation, who can provide adjustments in addition to instructions for mild exercises to build your muscles and flexibility back.

Ultimately, if you want your fervor for exercise to last longer than January and to avoid injury, make sure you follow these tips and make smart decisions as you work out. Your body will thank you in multiple ways by feeling more energy, stronger, and less painful.

About the Clinic

At AlignRight Injury & Rehab, Dr. Zinovy Chukhman and Dr. Blake Johnson have extensive training and experience treating and guiding patients through rehabilitation from sports and other injuries. In fact, they also participate in sports and fitness in their free time and practice what they preach. If you have suffered an injury while exercising, don’t wait to contact our Dallas office online or call us at 972-907-2800 for an appointment.