3 Tips to avoid injuries

It is the time of year where people are still focused on their new year’s resolutions and one of the most common resolutions is related to exercise. This is the time of year where people begin to focus on weight loss and improving their overall health and getting their body summertime fine. It is also the time of year where I begin to see more overuse injuries from simple training errors. So here are three tips to help decrease your risk of injury while still working towards your goal.

Too much, too soon

So many people go from not exercising to trying to hit milestones overnight and this is just unreasonable. Your body needs a gradual ramp up and this may include walking initially to simply build up your tolerance, especially if you are running/walking in an area with more hills. If you begin by walking, you should consider alternating between walking and jogging as your endurance and tolerance to exercise continues to improve. Eventually, you will be able to tolerate jogging longer distances and periods of time with less walking and fewer breaks.

In addition to cardio-based training, we are big believers of strength or resistance training for overall health as studies indicate that resistance training is helpful in combating various health ailments such as osteoporosis, high blood pressure, and diabetes. The issue is when people are performing resistance based activities at too high of an intensity and/or resistance. And yes, this goes for body weight resistance training as well. For example, a common mistake I see if when people who have not performed any resistance training perform push-ups or squats to failure. Not only do they tend to end up overly sore, and discouraged, they have also likely placed their bodies in compromising positions due to compensations associated with fatigue. And, what happens next? Yep, you guessed it! They increase their risk of injury.

Poor nutrition

I guarantee you’ve heard someone say that it doesn’t matter what you eat as long as you exercise. Wrong! What you consume is fuel and nourishment for your body. Your diet should include choices that help provide you with sustainable energy and ability to assist with normal tissue repair following exercise. A lot of the foods in the typical American diet are processed and have lost their nutritional value. Whole grain choices, limiting refined sugars, lean protein options, limited saturated fats, and plenty of fruits and vegetables are some basic tips that can make a big difference in your overall fitness goals and well-being. Eating healthy does not have to be bland and boring. There are so many healthy recipes full of flavor!

Another common mistake when it comes to nutrition if the failure to drink more than just coffee and/or sodas. Majority of the fluids you consume should be water. Although, you can get water from the foods you eat, this does not mean you shouldn’t be intentional about drinking water. To know if you are properly hydrated, examine your urine. Your urine should be a light, pale yellow and without a strong odor.

Rest

Your body needs time to rest. Most people believe this, but few actually plan for rest. Just like you plan the activity you will do for your workouts, you should plan for rest days. Depending on how your workout plans are structured will determine if an active rest or total rest day is needed. An active rest day can include things like a light walk or stretching. Total rest is just as it sounds, no exercise participation for that day.

There is another form of rest that many people negate. Sleep. On average, the adult needs 7-9 hours of sleep per night. During this time, along with proper nutrition, your body is undergoing a process of repair that is needed for your muscles and bones. If you are aiming for certain fitness milestones an extended period of poor sleep quality can directly influence your performance. And, lack of sleep can also decrease your motivation and desire to participate in fitness related activities, along with decreasing your metabolism.

If fitness was your new year’s resolution, we hope you find these tips to decrease your risk of developing common overuse injuries helpful. If you need help with your fitness regimen, Click here to schedule a 30-minute virtual wellness visit with us.