In the world of physical fitness, many beginners take unnecessary risk with improper form or over training with a new physical fitness program. Injuries can come in the form of stress fractures, sprains or muscle tears. I have researched prevention practices and exercises to do when injuries occur.
Form is something to always be conscious of. Any exercise not properly executed can over exert the muscles. Back injuries are a specific injury that is common and can take months to heal. When lifting a lot of weight, it is easy to become misaligned. This can move your joints, muscles and tendons into positions that could cause tears or strains.
Avoid over training when starting a new program. Make sure that you keep track of your progress so you donít attempt to do too much.
In order to allow you muscles the best chance to gain size and strength, it is also recommended that you sleep seven to eight hours a night.
Another key to keep from over training is to make sure you are eating the appropriate amount of complex carbohydrates, protein and healthy fats. Cutting calories while lifting is not conductive to safely improving the size and strength of any target muscle group.
Hydration is also an important factor in preventing injuries. If you are not hydrated, cramping during compound movement, such as a squat or a dead lift, increases the likelihood of injury. Dehydration also affects balance, an essential part to having correct form when conducting exercises.
While there are a lot of small things you can do to prevent injury, there is still a chance that an injury will eventually pop up. During these times, you may be advised by medical personnel to take it easy on the arms, legs, back or other area. This is where a lot of athletes learn to tailor their workouts to keep from aggravating the injured area without sacrificing their entire workout plan.
For those with an injury to the lower extremities, low impact training is still a possibility. Getting cardio done on the elliptical is not necessarily taking it easy.
For those who have an upper extremity injury, focus on crunches, leg raises and think of this as a chance to also work on your legs with squats and runs.
Remember that these are only a few ways to make the best out of a situation. Always talk to your doctor about training possibilities before risking further injury.