How To Effectively Prevent Injury From Exercise
27 Jul 2021
Exercise is essential for a healthy balanced lifestyle. It allows you to maintain strength, flexibility, and general health. It is common to experience injury from exercise. Typically, exercise can cause muscle soreness, inflammation, and generalized pain. It is natural and does not mean that you have caused significant damage. However, injury due to exercise can impact your quality of life in the short term. To prevent this and prevent injury, here are some effective tips.
Seeking medical treatment and therapy for your body is useful for effectively preventing injury from exercise.
For instance, plantar fasciitis is a common issue from overactivity. It can cause pain in the feet and last a long time. Getting plantar fasciitis treatment will help you relieve foot pain and reduce strain, which can improve your overall quality of life.
Stretching is a highly effective way to prevent injury from exercise. Stretching encourages the muscle fibers to increase, which can improve flexibility and boost fluid flow. This means that your muscles will be looser and less vulnerable to injury.
Without stretching, you can experience prolonged muscle soreness. When you do not prepare or stretch out your muscles pre and post-workout, then you will likely incur an injury.
Speaking of preparing your muscles before a workout, warming up will effectively decrease the risk of getting an injury from exercise.
Warming up consists of movements that will increase blood flow and warm up the muscles. Simple jogs on the spot and stretching the muscles that you are going to work will prepare them and your body for a workout.
Similarly, cooling down after a workout is super important. It will allow your heart rate and breathing to return back to normal and stretch out your worked muscles.
A cool-down should last between 5 and 10 minutes and consist of stretching. You should wait for your breathing to return back to normal before going on with your day.
Eating a well-balanced diet with help you live a healthy and sustainable lifestyle. Anti-inflammatory foods will help your body react to muscle soreness quickly. Their antioxidant properties work by affecting cell signaling, which can help with acute workout injuries.
Anti-inflammatory foods to consider adding to your diet (especially pre-workout) include:
• Fruits and vegetables
These will provide your body with antioxidant properties that can help combat and fight inflammation. Inflammation is common after a workout. It will happen regardless of what you do pre and post-workout as the muscles will work more than usual. However, injuries and muscle soreness can be prevented by using anti-inflammatories.
Practice strength training
The stronger your body is, the less vulnerable it will be to exercise-induced injuries. Strength training involves weight-lifting and body strength exercises. These will increase your muscle mass.
Stronger muscles can absorb more energy, meaning that they can deal with inflammation and fight any onset muscle soreness. It is advised to not overuse the same muscles. Focus on different muscle groups for each workout to achieve overall body strength.