April 27, 2021
Okay, it’s time to talk about an important subject. It’s not fun, but it could be absolutely CRUCIAL for your workouts and your overall health.
Let’s talk about fitness injuries. Unfortunately, they can be more common - and more harmful - than you might think.
This could sound scary, and it kind of is. However, we’re here to help. Knowledge is power, and with a few safety tweaks to your workouts, you can protect yourself and your body from long-term harm…during even the most intense of workouts!
Let’s start by talking about why these injuries tend to happen and what the most common types of fitness injuries are. Then we’ll discuss a few simple ways that you can work towards safety while you’re challenging yourself during an intense workout session.
Your feet are your (literal) foundation - and, while we tend to associate painful, aching feet with running injuries, your feet can start to hurt even if you’re not a runner. Think about it: when you’re squatting, doing balance exercises, or even just standing with your weight evenly distributed, you’re putting a lot of pressure on your feet. They don’t get a break - which can result in the following issues:
Quick Rx: Wearing the wrong sneakers can contribute to this, in addition to skipping your warm-up exercises or not taking a break when it’s time for rest day.
From challenging stretches to improper form, let’s face it: You put a lot of pressure on your legs, too. These types of injuries can also take a really long time to heal - literally benching you or putting you on bedrest! Here are the most common leg fitness injuries you’ll come across:
Quick Rx: Remember that proper form is more important than how quickly you can run or how many reps you complete. If you’ve pulled a muscle, it’s a good idea to take a break from strenuous exercise. Stretch gently, and heat or ice the affected muscle until you feel like you’re back to normal.
The joints and muscles in your arms, hands, and shoulders are meant to be versatile and mobile. When you complete repetitive movements, you work the ligaments in your arms and shoulders - which is great for growth; however, if you overdo it, you can strain or cause injury.
Quick Rx: Cross train! In addition to reps targeting your muscles, make sure you focus on strength training and mobility work to protect your joints and ligaments.
Raise your hand if you’ve ever had lower back pain or neck issues after an intense workout! Back pain is very common, and it’s usually a result of improper posture or unsafe workout practices.
In fact, the most common cause of pain in your neck or back will likely be due to a muscle injury—a probable result of stress or overuse. (Are you seeing a trend here?) Amping up workout too quickly, failing to use proper form, and neglecting flexibility and mobility work are all surefire ways to end up with stressed-out spines and preventable pain.
Quick Rx: As you’re moving through your workouts, check for proper posture. Setting up a mirror in your space so you can check your form or working out with a friend to spot each other is a great way to maintain safety while you’re building strength.
While they might not seem as serious as internal issues, skin problems can HURT! Here are the top two that tend to be the most common:
Quick Rx: Skin concerns are a great reason to invest in high-quality activewear. Fitted layers of sweat-wicking clothing are specifically built to reduce skin-on-skin contact and raw, tender areas that result in chafing and blisters! You can also get ointments that help soothe irritated skin, if that is a frequent concern.
We’ve offered a quick suggestion for fitness safety in each section, but here are a few simple tips that should help in any situation!
Always remember that when you're working out, you need to approach it gently even when you're pushing yourself to grow. Our take? It's simple: You don’t need to hurt to become the best version of yourself 💛 Stay safe out there!
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