Hey there newsletter family! Just want to start this off by saying THANK YOU for opening this up and giving it a read. We really appreciate you taking time out of your day to pick up what we put down ; )
In this weeks newsletter, Coach Jordan and I teamed up to give you some general tips in preventing injury within your fitness journey. Whether it’s just an unwarranted soreness or a more serious injury, we don’t want you to experience it. And it’s not until it happens to you, that you wished you would have taken more precaution. So let’s not let it happen to begin with, deal!? Most sports/fitness injuries are extremely preventable, so buckle in & get readin’.
I’ll let Jordan kick it off with the physical to-do’s:
Disclaimer: This article is meant for HEALTHY individuals preventing injury when exercising. You should always get checked out by your doctor to ensure you are healthy enough before starting an exercise program. If you do have current pain you should see your doctor to be examined. This is not to be taken in place of medical treatment/advice by your doctor.
Preventing injury while exercising isn’t always the easiest thing to do, especially when those injuries come from overuse. These types of injuries build up over time, often times due to incorrect form or from overtraining muscles. Overuse injuries, because they progress over a length of time, can sneak up on a person leaving them puzzled as to where the injury is coming from. This is why learning form and the correct way to exercise is imperative. While online exercise programs/DVD’s can be tempting, be wary if you are unsure of how to perform the exercises. The best bet to knowing the correct form and executing exercises correctly is by seeking professional advice. While some see personal trainers and strength coaches as too expensive, the investment is worth it if it means correct form and less chance of injury. Remember, it’s not something you have to pay for forever but it’s a service you’ll benefit from forever!
Another reason for injury while exercising is doing too much, too soon. Often times people jump right into programs that may not be at the level they should start out at. Mastering basic, core exercises that you can then build upon is crucial in helping to prevent injury. If you do not have the basic/core strength to support you in more complex movements, you may be setting yourself up to get hurt. Just because an exercise seems “too easy” does not mean you shouldn’t do it. Building core strength along with knowing the correct form for exercise is a wonderful way to help prevent injuries!
My third and final reason that injuries can occur is an inadequate warm up. Dynamic warm ups are a great way to increase blood flow to your muscles and get them loose and ready to exercise. An example of a dynamic warm up could be high knees, butt kicks, skips, shuffles and jogging. The point of a dynamic warm up is to increase body temperature and loosen up your muscles to prepare them for a work out. Working out on stiff, cold muscles can lead to overstraining. Again, you want to make sure you are medically cleared and know the proper technique to carry out your dynamic warm up! After your workout is a good time to do what we call “static stretches” which are your more typical stretches that you hold for a prolonged period-30 seconds to 1 minute.
To sum up injury prevention:
Know what you are doing-seek professional help from a personal trainer or strength coach to make sure your form isn’t leading you to injury!
Gradually work yourself into exercises-don’t over do it the first day!
Make sure you are adequately warming up your muscles and also allowing them to cool down with dynamic warm ups before exercises, static stretching after.
Thank you Jordan!!! Now onto the nutrition side of things:
Believe it or not, preventing injuries is more than the way you move, the flexibility you achieve or the strength you build. What you are putting INSIDE your body matters a lot more than you may think. Here are some general suggestions to getting your body in a good place to prevent injury/wear & tear AND help you recover better if you do sustain an injury or limitation.
To sum it up, you must learn to move properly, take it slow, stretch it out & give your body the nutrients it needs if you want to prevent injury. Practice these suggestions and you’re well on your way to a full life of pain free movement!
As always, click that reply button if you have ANY questions or comments. We love hearing from you!