Whether you are new to exercise, have been partaking in regular exercise for quite some time, and/or with everyday movements, injuries can be a risk factor. Injuries often result from training errors or technique errors. Let’s discuss these more.
Training Errors: refers to starting off with too much too soon. For example, going from not working out to working out 5 days per week. It can also mean going too fast, such as moving through the exercises too quickly, using too much weight when strength training, or not including adequate rest and recovery days after our workouts. Lastly, injuries can result due to overtraining from completing the same exercises.
Technique Errors: refers to not having proper form. For example, you experience a lower back injury from bending down incorrectly to pick an item up off the floor.
The good news with injuries is that they are preventable. In other words, you have the control! Keep the following tips in mind to lower your risk for injuries:
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Pace yourself. Slow and steady wins the race here! Focus on proper form vs speed of the exercise. If exercising alone and without a certified trainer or instructor, use a mirror if able to help ensure you have correct form.
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Gradually increase your activity level vs making big changes at once.
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Mix up your routine with different exercises. This helps to prevent overuse of the same muscles.
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If exercising along with videos you find online, select options that are led by a certified fitness instructor. They will show you proper form and often modifications if applicable for exercises.
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Note what you are wearing. Improper footwear can lead to various injuries. If regularly exercising, consider replacing your shoes twice per year or approximately every 250 to 500 miles of walking/running.