Escape injury with five simple steps

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Escape injury with
five simple steps

For those who feel going on a diet is tough, an alternative is doing exercises. Though these make one feel fresh but a little carelessness may lead to an injury. Health, Body & Mind takes a look how these can be avoided

TThe surest way to experience a setback in your exercise programme is to get injured. When you have a sprain, strain or other injury, it is hard to work out at the same intensity as you normally do, and of course, sometimes you can't work out at all. This can cause you to lose fitness, gain weight or both -- and that's not only frustrating but very unmotivating as well.

There are two types of injuries: acute and chronic. Acute injuries occur suddenly and are often a result of an unexpected take-off, landing or abrupt movement during an activity or sport. Some examples of acute injuries include a sprained ankle, strained back or broken arm. Chronic injuries, such as persistent knee pain or aching lower back, are usually the result of overuse, over training or repeated improper execution of an exercise or movement.

These five simple steps can help you reduce the risk of both types of injuries:

Warm up properly

Always start by doing an easier version of whatever exercises or movements you are about to do. For example, if you are going for a run, you should walk for a few minutes then go for a slow jog and finally a run. If you are lifting weights, start each exercise by lifting a lighter weight than you intend to finish with. If you are going to play soccer, spend some time running the field and kicking the ball before jumping immediately into the game.

Progress at a reasonable rate

Try not to increase the intensity or duration of an exercise by more than 10 percent to 15 percent of what you are used to in any one exercise session. For instance, if you are training for a longer run and you can easily run 30 minutes now, you should not run too much farther than 33 to 35 minutes on future extended runs until the longer time feels comfortable. Or, if you currently lift 30 pounds doing biceps curls, you should not increase the weight by much more than three to five pounds, until the heavier weight begins to feel easier.

Monitor fatigue

If you become tired or sore during an exercise session or sporting event, it is a good idea to slow down, take a break or stop. Many injuries occur when the exerciser or athlete is simply too tired to keep good form or attention to the activity. So if you are playing basketball but are noticing that your jumping, running and shooting is getting more and more difficult, it is much more likely you will sprain your ankle or fall during the game. Take a time-out until you get your energy back, and your chances of getting hurt will be reduced.

Practice proper technique

If you are doing an exercise incorrectly or playing a sport with improper form, your chances of getting hurt can increase. Make sure you pay careful attention to your movements (go slowly, allow practice time, don't allow momentum to take over, etc.). When learning a new exercise, get tips from a personal trainer or coach to ensure your technique is well formed.

Stretch

Many people forget to include flexibility training in their workout routines or sport training. While stretching won't guarantee that you will not get injured, being more flexible and mobile can help keep your body feeling comfortable, looser, more agile and less prone to long-term injury and recovery issues. Be smart when stretching. Save it for the end of a workout or game and then stretch gently.

Whether an injury is acute or chronic, you should never try to "work through" the pain. When you feel pain, it is your body's way of telling you to slow down or stop the activity you are doing. If you are experiencing severe pain, swelling, numbness, joint instability or you can't tolerate normal weight on the area, it's best to seek immediate medical attention.

---- jang.com.pk/thenews/apr2008-weekly/health-08-04-2008/index.html