Workout injuries can set you back from achieving your fitness goal, so it’s best you avoid them? Although, you might not be able to avoid all injuries, there are some common ones you can certainly avoid. Below are some of them and how they can be avoided.
1. Strained back
You are very likely to get a strained back, and this can result from prolonged sitting at work or at home. When you set out to exercise after sitting for too long, it is best you go softly and slowly; if you go too hard or fast, you are likely to get your back strained. To strengthen your back muscles, do low intensity exercises, and avoid lifting with your back but rather your legs.
2. Ankle sprain
Ankle sprain often results from jogging or running, where the ankle rolls in the wrong direction. Trowbridge says “if you run outdoors, stay on level sidewalks or at a park, versus running where you have to go up and down a curb”. Get a smooth road you can jog or run on that there will be little or no chance for you to get your ankle sprained.
3. Pulled or torn hamstring
Your hamstring is one of the three posterior thigh muscles and can be pulled or torn due to weak, overly tight, or imbalanced leg muscles. To prevent this, you have to strengthen your leg muscles, especially your hamstrings.
To stretch the back of your thigh, stand with the leg to be stretched in front of the other, and bend the back knee while you lean forward from the hips. Then, place your hands on the thigh of the bent leg, so that you are stable. Lean forward till you feel a stretch. This will help to reduce the risk of pulled or torn hamstring.
4. Strained shoulder
Injury in the shoulder joints or the rotator cuff muscles can result in other health conditions. This can be as a result of poor posture or overuse of the joints. Always endeavor to rest your shoulders and strengthen the rotator cuff muscles with exercises like push-ups, shoulder presses, and elastic tube resistance training.