Injury avoidance for Exercise Beginners

Injury avoidance for Exercise Beginners

Common traits of beginners
  • Lack of experience.
  • Weak muscles.
  • Over enthusiasm.
  • Weak core muscles (abdominal, obliques & lower back).
Common running injuries
  • Achilles pain.
  • Knee pain.
  • Shin pain.
  • Side stitches while running.

 

Common strength training injuries
  • Lower back.
  • Over strained muscles.

Preventing common running injuries

  • Warm up for at least 10 min by running slowly till the muscles get ready for greater intensity.
  • Do stretching exercises after run.
  • Incorporate strength building exercises to strengthen leg, abdominal, obliques & lower back muscles.
  • Prefer running on softer surfaces.
  • Be well hydrated.
  • Consume only light food before, preferably one hour, or a little more prior to the run.
  • Do not train at over 80% of maximum speed possible.
  • Allow adequate rest & recovery time (do not train for more than 4 days in a week).

Preventing common strength training injuries

  • Warm up the muscle groups being trained with light exercises of at least 10 min.
  • Develop strong core muscles as the highest priority muscles (abdominal, obliques & lower back) before training other muscle groups with greater intensity.
  • Do stretching exercises after work out.
  • Avoid lifting weights higher than 8 repetitions capacity for upper body exercises, 12 repetitions capacity for leg exercises & 15 repetitions for core muscles’ exercises.
  • Be well hydrated.
  • Consume only light food before, preferably one hour, or a little earlier prior to exercise.
  • Stop when there is serious pain in the muscles group being exercised. Do not believe the saying, “No pain and no gain”.
  • Muscles grow at rest & not when being trained. Allow adequate rest & recovery time- for most muscle groups it is 48 hours.
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