3 Common Home Workout Injuries amp How to Prevent Them

Working out is a great way to maintain good health and fitness, but it’s important to recognize and prevent workout injuries — especially if you exercise at home. Whether you are an Olympic-level athlete, a dedicated at-home exerciser or just starting out, the following three tips can help you avoid common workout injuries.

Soft tissue injuries such as spraining an ankle, pulling a muscle or dislocating a wrist can occur anywhere and are common in exercisers, regardless of age, fitness level, and type of exercise. These injuries can be caused by traumatic events – like rolling an ankle while running up a hill or dropping weights on your toes – or from repetitive movements – such as walking long distances over a period of time or lifting heavy objects with poor technique.

Many people try to push themselves beyond their limits in an effort to improve their fitness and get into shape. However, this can overexert muscles, tendons and joints leading to injuries such as tendon inflammation, muscle tears or sprains. Listening to your body and gradually increasing exercise intensity, frequency and duration are key to preventing these types of injuries.

Aching calf muscles are common from long walks or runs, as well as jumping and high-impact plantar exercises. To prevent calf injury, it’s important to gradually increase training intensity and to incorporate stretching, strengthening and weight loss into a routine.

Knee pain is another common injury among at-home exercisers and can be caused by a variety of factors. Incorporating a combination of low-impact exercises such as swimming, cycling and elliptical machines can help reduce knee pain. Proper footwear is also important and it is recommended to wear shoes with a solid cushioned sole.

It is a good idea to have a dedicated space at home for exercise and to clear away items such as gym equipment, cords or even furniture that could cause you to trip or be injured. In addition, it is important to have a quality exercise mat to help absorb shock and impact on your joints and lower back.

Whether you are a novice or an experienced exerciser, it is best to start out with small chunks of exercise and then slowly increase your time and intensity over time, according to Browd. It is also important to eat healthy and hydrate, as well as get enough sleep and rest to prevent injuries.

Finally, it’s a good idea to consult with a physical therapist before beginning any new exercise program to get a personalized plan. Physiotherapists are movement experts focused on function and can help identify and prevent exercise-related injuries. In North Carolina, direct access physical therapy is available, so you can schedule a visit with a physiotherapist from the comfort of your home during COVID-19. Visit the American Academy of Physical Therapy website to find a physiotherapist near you.

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