Injury is very common among those people who spend time exercising. We all dread this happening, but there are some tools to help you avoid the common injuries that can happen at the gym.
- Warming up. This is vital to do before you begin your exercise programme. It will allow your body to increase your core temperature, allowing the blood to flow to your working muscles, preventing muscle injuries.
- Mixing up the workout. By changing your routine and doing different activities will help you in many ways. It will also give your muscles a rest from doing the same repetitive activity regularly minimising your risk of injury. Studies have proved that mixing up your exercise routine can speed up your fat burning too.
- Don’t overdo it. Think carefully before you set yourself targets and goals that are not reachable. If you are new to exercise, do not think you will be of the same standard as you were 20 years ago. It takes a while to build up your stamina and strength. By gradually increasing your intensity of your workouts and your time spent in the gym will help prevent those injuries that come to many of us.
- Wear appropriate clothing. Wearing speciality footwear is a must in any gym and going to get fitted properly is so important. The trainers you wear should be appropriate for your needs, your gait, your arch and your body weight. Many injuries occur because people are wearing the wrong type of trainers that are old and worn out, offering no support at all.
- Diet. Do not work out on an empty stomach. Nutrition is so important, and what you eat, and drink should be taken seriously. The right food will give you the energy needed for your exercise, and aid recovery ready for your next workout. Eating or drinking protein after your workout is also very important as this can help repair those muscles that you have just broken down. Water is a must when exercising, before, during and after.
- Listen to your body. Your body knows best! Listen to the signals that your body will tell you. If you feel achy and you still feel sore 48 hours after your workout, you should look at your workout programme as overtraining can be just as harmful to your body than not training enough. Resting your body is very important after working out, so if your body tells you to rest you should rest!
- Don’t delay getting medical attention if you’re injured. Whether you decide to go and see your GP or a physiotherapist will depend on your type of injury. If you feel your injury is severe, you should seek medical attention. For many gym injuries seeing a sports physiotherapist may be your preferred preference. A physiotherapist will be able to diagnose your injury and devise you a tailor-made treatment programme.
If you are suffering or struggling with a sporting injury, please contact Home Physio Group on 0330 335 1016 to talk to our friendly and professional team, to see how one of our sports physiotherapists can help you.