Reducing the Risk of Injury with Exercise
As a physical therapist, I am often instructing patients on certain exercises to help with pain, stiffness, or muscle weakness. If someone is new to exercising and has not previously been active, it is important to take certain steps that help in reducing the risk of injury with exercise. Below is a list of recommendations to prevent injury as you begin your exercise journey.
1. Warm Up
It is important to warm up your body prior to beginning exercise to prevent injury. It helps to get your blood flowing and prepares your body for higher intensity activities. According to systematic review by Fradkin, AJ, Zazryn, TR, and Smoliga, JM – A warm up period should focus on activities that target body parts that will be used in the subsequent performance. It should not be too intense to prevent fatigue. In the above mentioned article, a period of warm-up was shown to improve performance in 79% of people.
2. Stop if it is Hurting You
If you are new to exercises and are doing an exercise that is hurting a certain muscle or body part, do not continue to push through. Our bodies often let us know when something is wrong by causing pain. If certain exercises are hurting you, reach out to a medical professional for further follow up to ensure safety.
3. Understand the Difference Between Muscle Soreness and Pain
It is inevitable that you will be sore if you are just beginning to exercise. Soreness typically begins 24-48 hours after activity and may last 1-2 days. In a research article by Luiz Farias Junior, it was concluded that a single session of continuous exercise in untrained individuals (males) caused mild delayed onset muscle soreness (DOMS) after 24h of exercise. It is important to not mistake DOMS for pain because it is ok to push through DOMS. Often, if you continue to move following DOMS, it will decrease and you will begin to feel better. If you are in pain after beginning exercise, it is recommended that you follow up with a medical professional.
4. Progressively Increase Intensity of Exercise
If you progressively increase intensity of the exercise you are performing, you are less likely to injure yourself. Slowly progressing intensity will allow your body to adapt to the stimulus you are placing on it. As you are able to tolerate more, you can continue to increase repetitions, resistance, or time spent completing an exercise.
5. Stay Hydrated!
Staying hydrated as you begin to exercise will help your body adapt to the increase in stimulus as well. As you exercise, your body may lose water in the form of sweat. It is important to replenish your system to reduce muscle soreness and improve overall hydration for muscle recovery and healing post-exercise.
Wrapping It All Up
All of the above can help reduce the risk of injury as you begin exercising. If you were previously not active – beginning a regular exercise routine can be a shock to your body. It is important to stay hydrated, listen to your body and progressively increase the intensity over time. If you are unsure of where to start in your exercise journey, reach out to a trained medical professional for guidance! #MovementIsMedicine!
If you want help on your journey as you begin exercising, book an appointment online now!
Reference
- Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research 24(1):p 140-148, January 2010. | DOI: 10.1519/JSC.0b013e3181c643a0
- Farias Junior, Luiz F.1,2; Browne, Rodrigo A.V.1,2; Frazão, Danniel T.1; Dantas, Teresa C.B.1; Silva, Paulo H.M.1,3; Freitas, Rodrigo P.A.4; Aoki, Marcelo S.5; Costa, Eduardo C.1,2,3. Effect of Low-Volume High-Intensity Interval Exercise and Continuous Exercise on Delayed-Onset Muscle Soreness in Untrained Healthy Males. Journal of Strength and Conditioning Research 33(3):p 774-782, March 2019. | DOI: 10.1519/JSC.0000000000002059
