As you may already know, it is remarkably easy to injure yourself whilst working out in some way. Whether that be by practicing yoga, or weightlifting – there is always a risk, however small.
That said, there is a lot that you can to prevent injury and they don’t have to take up a lot of your time either. Take running, for example. Many runners find themselves suffering from plantar fasciitis.
A surprising amount of people never even realise that they suffer from this, and simply put it down to foot ache! For more information on this little-known condition visit www.plantarfasciitishq.com.
Here is a quick rundown of some of the more effective methods of avoiding injury, in no particular order.
The warm up
Without a shadow of a doubt, the best way to prepare a muscle for heavy activity is to use it first. Have you ever been woken up by a telephone call, reached over and croaked the gruffest ‘hello’ to ever escape human lips? You haven’t used your vocal chords yet, or wet your mouth and throat. Your muscles are the same.
If you ever see a runner touching their toes before running off, claiming that they are ‘warming up’ try not to laugh. It’s rude. It’s also nonsense. The very best way to warm up the muscles used in running, is to go for a walk. Warm the muscles that are about to be used, and do it in a way that is going to stretch them. You don’t get your voice ready for the day by kicking a ball around do you? Of course not.
The takeaway? The right warm up, for the right exercise.
Staying hydrated is vital for overall health, but it is absolutely critical if you are going to be breaking a sweat any time soon. Every bit of your body needs water, and if you neglect that fact when working out you are going to run into trouble before you even realise what is happening to you.
Dizziness, fatigue, headaches and even collapse are all possible outcomes of failing to stay properly hydrated.
Muscle failure is extremely painful if followed, as a direct result, by muscle tears. If you are exercising to lose weight, you have eat properly before you workout. Otherwise your muscles may well fail long before your body starts to use your fat stores.
Foods rich in carbohydrates are perfect before a workout, as they provide the body with the energy it needs. Afterward, a protein rich snack will help repair the muscle. Note, that muscle tears naturally during a workout, this is how muscles are built, but this is not the same as an injury induced tear.
Working out can be a very enjoyable hobby, and one that you can do with your partner. Calisthenics are particularly good as they can be done anywhere and generally don’t require any equipment.
However you decide to keep fit, do it safely and with the proper preparation.